Lets compare vitamin content per 7 ounces of Walnuts vs Sunflower Seeds:
English Walnuts have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 7 oz.
Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Walnuts vs Sunflower Seeds:
English Walnuts have 1.3 times more Calcium and 1.8 times more Manganese than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Copper per 7 oz.
Comparison of macro-nutrients per 7 ounces:
English Walnuts have 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.
While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than English Walnuts.
Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Sugars per 7 oz.
Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.