Comparing Nutrients in 7 ounces Walnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	44.8% 1298kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	1126% 18g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	29% 21g	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	0.25% 0.18g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 21g	g per day for Men 19-50 years
Fiber	35% 13.3g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	54% 30.2g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	118% 470μg	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	2.87% 2.58mg	5.95% 5.36mg	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	9.26% 1.4mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	19.4% 194mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	352% 3.17mg	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	72% 5.77mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	179% 4.1mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Walnuts vs Sunflower Seed Butter:

• 7 ounces of Walnuts have 6.4 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B9, 2.1 times more Vitamin C and 32.7 times more Vitamin E than English Walnuts.
• Both Walnuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Sunflower Seed Butter:

• 7 ounces of Walnuts have 1.5 times more Calcium and 1.6 times more Manganese than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Butter contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 1.3 times more Saturated Fat, 181.6 times more Omega 3 and 3.9 times more Omega 6 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Carbohydrate and 4 times more Sugars than English Walnuts.
• Both Walnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Fiber and Protein per seven ounces.