Comparing Nutrients in 100 grams Walnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	22.6% 654kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	5.1% 0.87g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	NA	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	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	27% 15.2g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	58% 0.75mg	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	55.5% 222μg	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	1.44% 1.3mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	9.8% 98mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	190% 1.7mg	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	36.4% 2.9mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	86% 1.98mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	106% 58.2μg	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	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Flour per 100 g

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

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

• 100 g of Partially Defatted Sunflower Seed Flour contain 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B3, 11.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than English Walnuts.
• Both English Walnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Walnuts have 1.7 times more Manganese and 6.6 times more Potassium than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 2.3 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 11.9 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per 100 grams.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 2 times more Energy, 40.5 times more Fat, 44.4 times more Saturated Fat, 4540 times more Omega 3, 43.9 times more Omega 6 and 1.3 times more Fiber than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 2.6 times more Carbohydrate and 3.2 times more Protein than English Walnuts.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3