Comparing Nutrients in 100 grams Glazed Walnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Glazed Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	NA	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	44.3% 32g	4.3% 3.1g	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% 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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	NA	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	NA	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	16% 1.3mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	NA	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	90% 2.08mg	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	NA	163% 1139mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	NA	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 100 grams for Glazed Walnuts vs Oil Roasted Sunflower Seeds:

• Glazed Walnuts have 148.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Iron and 2.1 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Glazed Walnuts have 2.1 times more Carbohydrate and 10.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 2 times more Saturated Fat, 2.9 times more Fiber and 2.4 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Glazed Walnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.