Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	40% 1155kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	72.6% 94g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	19% 7.14g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	3.1% 2.78mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	14% 139mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	NA	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	NA	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	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	95% 10.5mg	NA	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin C than Glazed Walnuts.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Iron and 3.7 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 148.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Fat, 1.5 times more Saturated Fat, 3.1 times more Fiber and 2.3 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2 times more Carbohydrate and 11.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of Energy per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.