Comparing Nutrients in 7 ounces Walnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.8% 1298kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	1126% 18g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	58% 22g	38g per day for Men 19-50 years
Protein	54% 30.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	56.4% 0.68mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	123% 1.6mg	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	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.4% 194mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	286% 157μg	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	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• English Walnuts have 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 37.3 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C and Vitamin K per 7 oz.
• Both English Walnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Walnuts vs Roasted Sunflower Seeds:

• English Walnuts have 1.4 times more Calcium, 1.2 times more Magnesium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Iron, 3.3 times more Phosphorus, 1.9 times more Potassium, 16.2 times more Selenium and 1.7 times more Zinc than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 1.3 times more Fat and 131.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 7 oz.
• Both English Walnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.