Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Toasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	312% 53g	NA	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	NA	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	NA	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	NA	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.24% 8.9g	3700g per day for Men 19-50 years

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

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

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

• Both Toasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of vitamins per 5 oz
• Both Toasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 5.3 times more Iron and 2.1 times more Potassium than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 148.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Glazed Walnuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 1.6 times more Fat, 1.7 times more Saturated Fat, 3.2 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.