Comparing Nutrients in 7 ounces Dry Roasted Walnuts with Salt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	44% 1276kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1053% 17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	54.7% 71g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	NA	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	37% 14g	27% 10.3g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	115% 1.5mg	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	45% 181μg	110% 441μg	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	3.1% 2.78mg	2.87% 2.58mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	14% 141mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	378% 3.4mg	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	63.8% 5.1mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	NA	170% 3.9mg	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	93% 653mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Walnuts with Salt versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Walnuts with Salt vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 6.1 times more Vitamin B1, 3.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sunflower Seed Flour provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Walnuts with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Walnuts with Salt vs Sunflower Seed Flour:

• 7 ounces of Dry Roasted Walnuts with Salt have 6.9 times more Potassium and 214.3 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium, 2.6 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 11.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sunflower Seed Flour contain similar levels of Copper per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Walnuts with Salt have 2 times more Energy, 37.7 times more Fat, 38.8 times more Saturated Fat, 4246.5 times more Omega 3, 41.1 times more Omega 6 and 1.4 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2 times more Carbohydrate and 3.4 times more Protein than Dry Roasted Walnuts with Salt.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3