Comparing Nutrients in 100 grams Walnuts VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.6% 654kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	136% 23g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	27% 15.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.8% 98mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	200% 1.8mg	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	84.8% 1.95mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• English Walnuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 100 g.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Walnuts vs Sunflower Seeds:

• English Walnuts have 1.3 times more Calcium and 1.8 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• English Walnuts have 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.
• While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Sugars per 100 g.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.