Comparing Nutrients in 7 ounces Walnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	44.8% 1298kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1126% 18g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	7.17% 5.2g	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	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	% 4.96g	g per day for Men 19-50 years
Fiber	35% 13.3g	45% 17g	38g per day for Men 19-50 years
Protein	54% 30.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	205% 2.67mg	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	113% 450μg	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	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	9.26% 1.4mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.4% 194mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• English Walnuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 50.2 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 7 oz.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Walnuts vs Sunflower Seeds:

• English Walnuts have 1.3 times more Calcium and 1.8 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 10.8 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 1.3 times more Fat, 1.4 times more Saturated Fat, 151.3 times more Omega 3 and 1.7 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Sugars per 7 oz.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.