Comparing Nutrients in 100 grams Glazed Walnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Glazed Walnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	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	9.47% 3.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	NA	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	NA	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Toasted Sunflower Seeds per 100 g

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

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

• Both Glazed Walnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 100 g
• Both Glazed Walnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 100 grams.

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

• 100 grams of Glazed Walnuts have 1.2 times more Calcium and 148.7 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Iron and 2.1 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Glazed Walnuts have 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 1.7 times more Saturated Fat, 3.2 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 grams.