Comparing Nutrients in 14 ounces Dried Pilinuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Pilinuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	98% 2854kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	325% 316g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	387% 124g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	178% 30g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	76.5% 43g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	242% 3.14mg	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	59.5% 238μg	232% 929μg	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	2.65% 2.4mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57.5% 575mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	796% 7.16mg	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	175% 14mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	285% 1199mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	359% 8.26mg	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	326% 2282mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Pilinuts vs Oil Roasted Sunflower Seeds:

• Dried Pilinuts have 2.9 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B2, 8 times more Vitamin B3, 14.5 times more Vitamin B5, 6.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dried Pilinuts vs Oil Roasted Sunflower Seeds:

• Dried Pilinuts have 1.7 times more Calcium and 2.4 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2 times more Phosphorus and 1.8 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pilinuts have 1.2 times more Energy, 1.6 times more Fat and 4.4 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Omega 6, 5.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.