Comparing Nutrients in 100 grams Sunflower Seed Flour VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Sunflower Seed Flour	Glazed Walnuts	Recommended Dietary Allowance
Energy	11.2% 326kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	13.7% 5.2g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	86% 48g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	NA	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	55.5% 222μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Sunflower Seed Flour	Glazed Walnuts	Recommended Dietary Allowance
Calcium	11.4% 114mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	NA	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	82.8% 6.62mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	NA	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	NA	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	98% 689mg	NA	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	NA	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Glazed Walnuts per 100 g

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

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

• Both Partially Defatted Sunflower Seed Flour and Glazed Walnuts have similar amounts of vitamins per 100 g
• Both Partially Defatted Sunflower Seed Flour as well as Glazed Walnuts have insufficient amounts of Vitamin C in 100 grams.

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

• 100 grams of Sunflower Seed Flour have 1.6 times more Calcium and 5.1 times more Iron than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 3.5 times more Potassium and 148.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 1.4 times more Fiber and 5.8 times more Protein than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 1.5 times more Energy, 22.2 times more Fat, 25.9 times more Saturated Fat and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.