Comparing Nutrients in 100 grams Sunflower Seeds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	20% 584kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	210% 35.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	13.7% 18g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.92% 3.57g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	40.5% 0.53mg	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	56.8% 227μg	22.8% 91μg	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	1.56% 1.4mg	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	234% 35mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	165% 1.5mg	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	65.6% 5.25mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	94% 660mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Dry Roasted Walnuts with Salt:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 3.8 times more Vitamin B3, 2.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 39.1 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B2 and Vitamin C per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Dry Roasted Walnuts with Salt:

• Dried Sunflower Seed Kernels have 1.2 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 10.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 71.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.2 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 141.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.