Comparing Nutrients in 7 ounces Dry Roasted Walnuts with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44% 1276kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	1053% 17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	37% 14g	55.4% 21g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 1.6 times more Vitamin B1 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 40.4 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin K per 7 oz.
• Both Dry Roasted Walnuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Roasted Walnuts with Salt vs Oil Roasted Sunflower Seeds:

• Dry Roasted Walnuts with Salt have 214.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Iron, 3.5 times more Phosphorus, 15.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Copper, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Walnuts with Salt have 104.9 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Saturated Fat, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Sugars per 7 oz.
• Both Dry Roasted Walnuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.