Comparing Nutrients in 5 ounces Sunflower Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	28.5% 828kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	52% 67.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	63% 45.6g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	NA	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	80.4% 322μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	11% 111mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	NA	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	93% 7.44mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	NA	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	134% 936mg	NA	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Glazed Walnuts:

• Dried Sunflower Seed Kernels have more Vitamin C than Glazed Walnuts.

Comparing minerals per 5 ounces for Sunflower Seeds vs Glazed Walnuts:

• Dried Sunflower Seed Kernels have 4.1 times more Iron and 2.8 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 49.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Glazed Walnuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Fat, 1.2 times more Saturated Fat, 2.4 times more Fiber and 2.5 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2.4 times more Carbohydrate and 12.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Glazed Walnuts have similar amounts of Energy per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.