Comparing Nutrients in 5 ounces WalnutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Walnuts

84%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Walnutsvs Oil Roasted Sunflower Seeds

32%927kcal

Energy

29%839kcal

927 kcalvs839 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

95%92g

Fat

75%72.7g

92 gvs72.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

27%8.7g

Saturated Fat

31.3%10g

8.7 gvs10 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

804%13g

Omega 3

7.18%0.11g

13 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

318%54g

Omega 6

285%48.5g

54 gvs48.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

15%19.4g

Carbohydrate

25%32.4g

19.4 gvs32.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

5.1%3.7g

Sugars

6.1%4.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.7 gvs4.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0.18%0.13g

Fructose

0%0g

≤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]

0.13 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.11g

Glucose

%1.05g

0.11 gvs1.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%3.44g

Sucrose

%3.36g

3.44 gvs3.36 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

25%9.5g

Fiber

39.5%15g

9.5 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

38.6%21.6g

Protein

50.8%28.4g

21.6 gvs28.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Walnutsvs Oil Roasted Sunflower Seeds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

40.3%0.48mg

Vitamin B1

37.8%0.45mg

Thiamine

0.48 mgvs0.45 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

16.4%0.21mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.21 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

9.97%1.6mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs5.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16%0.81mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.81 mgvs9.84 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

58.6%0.76mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.76 mgvs1.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

81.7%24.5μg

Vitamin B7

Biotin

24.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

34.7%139μg

Vitamin B9

83%332μg

Folates and Folic Acid

139 μgvs332 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

2.05%1.84mg

Vitamin C

1.73%1.56mg

Ascorbic acid

1.84 mgvs1.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

6.6%0.99mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

0.99 mgvs51.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

3.2%3.83μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

3.83 μgvs4.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Walnutsvs Oil Roasted Sunflower Seeds

14%139mg

Calcium

12.3%123mg

139 mgvs123 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

250%2.25mg

Copper

284%2.56mg

2.25 mgvs2.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

51.6%4.12mg

Iron

76%6.07mg

4.12 mgvs6.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

53.3%224mg

Magnesium

43%180mg

224 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

210%4.84mg

Manganese

128%2.95mg

4.84 mgvs2.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

66%29.8μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

29.8 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

70%490mg

Phosphorus

231%1615mg

490 mgvs1615 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

18.4%625mg

Potassium

20%685mg

625 mgvs685 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

12.6%6.95μg

Selenium

202%111μg

6.95 μgvs111 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.19%2.83mg

Sodium

0.28%4.25mg

2.83 mgvs4.25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

40%4.38mg

Zinc

67%7.4mg

4.38 mgvs7.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.16%5.77g

Water

0.059%2.2g

5.77 gvs2.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 5 ounces of Walnuts vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 12.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 51.9 times more Vitamin E than English Walnuts.
Both English Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin C and Vitamin K per 5 oz.
Both English Walnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Oil Roasted Sunflower Seeds:

English Walnuts have 1.2 times more Magnesium and 1.6 times more Manganese than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Iron, 3.3 times more Phosphorus, 16 times more Selenium and 1.7 times more Zinc than English Walnuts.
Both English Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

English Walnuts have 1.3 times more Fat and 112.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than English Walnuts.
Both English Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 5 oz.
Both English Walnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

WalnutsVS Glazed WalnutsOil Roasted Sunflower SeedsVS Glazed WalnutsWalnutsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces WalnutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: