Comparing Nutrients in 7 ounces Sunflower Seeds VS Walnuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Energy	40% 1159kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	38% 12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	21% 27.2g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	7.14% 5.18g	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	NA	0.25% 0.18g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 4.82g	g per day for Men 19-50 years
Fiber	45% 17g	35% 13.3g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	48.6% 194μg	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	3.1% 2.78mg	2.87% 2.58mg	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	465% 69.8mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	350% 3.15mg	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	130% 10.4mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1310mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.22% 8.08g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While English Walnuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and English Walnuts have similar amounts of Vitamin C per 7 oz.
• Both Dried Sunflower Seed Kernels as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Walnuts:

• Dried Sunflower Seed Kernels have 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.
• While English Walnuts contain 1.3 times more Calcium and 1.8 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and English Walnuts have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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