Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Sunflower Seed Butter	Glazed Walnuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	NA	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	29% 21g	88% 63.8g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	303% 45.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Glazed Walnuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	NA	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	NA	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.34% 12.5g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sunflower Seed Butter have more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 7 ounces of Sunflower Seed Butter have 3.2 times more Iron and 2.5 times more Potassium than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 148.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Glazed Walnuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.2 times more Energy, 1.5 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 2 times more Carbohydrate and 3 times more Sugars than Sunflower Seed Butter no Salt.