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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44% 1276kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	1053% 17g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	436% 74g	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	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Walnuts with Salt versus 7 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds:

• 7 ounces of Dry Roasted Walnuts with Salt have 1.6 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Walnuts with Salt as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 7 ounces of Dry Roasted Walnuts with Salt have 1.2 times more Calcium and 214.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Iron, 3.5 times more Phosphorus and 1.8 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Toasted Sunflower Seeds contain similar levels of Copper, Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Walnuts with Salt have 107.5 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Fiber than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per seven ounces.