Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Toasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	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

	Toasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.17% 6.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Black Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Black Walnuts:

• 5 ounces of Toasted Sunflower Seeds have 5.7 times more Vitamin B1, 2.2 times more Vitamin B2, 8.9 times more Vitamin B3, 4.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.7 times more Vitamin B9 than Black Walnuts.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Black Walnuts:

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Copper, 2.2 times more Iron, 2.3 times more Phosphorus and 1.6 times more Zinc than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 1.6 times more Magnesium and 1.8 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Black Walnuts contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Saturated Fat, 2.1 times more Carbohydrate and 1.7 times more Fiber than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 33.9 times more Omega 3 and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Black Walnuts offer comparable quantities of Energy, Fat and Omega 6 per five ounces.