Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Energy	20% 582kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	% 2.43g	g per day for Men 19-50 years
Fiber	29.2% 11g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Calcium	7% 70mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.11% 4.07g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 37.3 times more Vitamin E than English Walnuts.
• While English Walnuts contain 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and English Walnuts have similar amounts of Vitamin C and Vitamin K per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Walnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Iron, 3.3 times more Phosphorus, 1.9 times more Potassium, 16.2 times more Selenium and 1.7 times more Zinc than English Walnuts.
• While English Walnuts contain 1.4 times more Calcium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and English Walnuts have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than English Walnuts.
• While English Walnuts contain 1.3 times more Fat and 131.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and English Walnuts have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.