Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Energy	30% 875kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	2.15% 1.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.098% 0.071g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0.071g	g per day for Men 19-50 years
Sucrose	% 15g	% 1.4g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	216% 32.4mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Calcium	9.07% 91mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	214% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	73% 5.84mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	240% 5.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	135% 944mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.17% 6.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Black Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Butter versus 5 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs Black Walnuts:

• 5 ounces of Sunflower Seed Butter have 1.3 times more Vitamin B2, 14.4 times more Vitamin B3, 7.6 times more Vitamin B9, 1.6 times more Vitamin C and 11 times more Vitamin E than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 1.4 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Black Walnuts:

• 5 ounces of Sunflower Seed Butter have 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.1 times more Selenium and 1.5 times more Zinc than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 1.9 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts contain similar levels of Calcium, Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 1.3 times more Saturated Fat, 2.4 times more Carbohydrate and 9.6 times more Sugars than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 53.5 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts offer comparable quantities of Energy, Fat and Fiber per five ounces.