Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	29% 21g	3% 2.2g	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% 0g	0.14% 0.099g	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 21g	% 2g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	89% 1.16mg	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	118% 470μg	15.4% 61.5μg	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	5.95% 5.36mg	3.75% 3.37mg	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	303% 45.4mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	300% 2.7mg	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	102% 8.18mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	336% 7.73mg	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	189% 1322mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Black Walnuts per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 1.3 times more Vitamin B2, 14.4 times more Vitamin B3, 7.6 times more Vitamin B9, 1.6 times more Vitamin C and 11 times more Vitamin E than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 1.4 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.1 times more Selenium and 1.5 times more Zinc than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 1.9 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts contain similar levels of Calcium, Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.3 times more Saturated Fat, 2.4 times more Carbohydrate and 9.6 times more Sugars than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 53.5 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts offer comparable quantities of Energy, Fat and Fiber per seven ounces.