Comparing Nutrients in 100 grams Walnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	22.6% 654kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	14.5% 10.5g	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	0.12% 0.09g	0% 0g	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	% 0.08g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 10.5g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	27% 15.2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	59.3% 237μg	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	1.44% 1.3mg	3% 2.7mg	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	4.67% 0.7mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.8% 98mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	177% 1.6mg	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	36.4% 2.9mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	90% 2.07mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Walnuts versus 100 g of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Walnuts vs Sunflower Seed Butter:

• 100 grams of Walnuts have 6.4 times more Vitamin B1 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B9, 2.1 times more Vitamin C and 32.7 times more Vitamin E than English Walnuts.
• Both Walnuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Walnuts vs Sunflower Seed Butter:

• 100 grams of Walnuts have 1.5 times more Calcium and 1.6 times more Manganese than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Butter contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 1.3 times more Saturated Fat, 181.6 times more Omega 3 and 3.9 times more Omega 6 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.7 times more Carbohydrate and 4 times more Sugars than English Walnuts.
• Both Walnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Fiber and Protein per 100 grams.