Comparing Nutrients in 100 grams Sunflower Seeds VS Walnuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Energy	20% 584kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	224% 38g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 2.43g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Walnuts	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	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.8% 227μg	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.11% 4.07g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 100 grams for Sunflower Seeds vs Walnuts:

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

Comparison of macro-nutrients per 100 grams:

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