Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	86% 2496kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	112% 42.5g	90% 34g	38g per day for Men 19-50 years
Protein	82% 46g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	411% 4.93mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	411% 5.34mg	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	57.5% 230μg	225% 901μg	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	8.8% 7.94mg	6.17% 5.56mg	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	794% 7.14mg	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	152% 12mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	336% 7.74mg	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	20% 139mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pinyon Pine Nuts vs Sunflower Seeds:

• Dried Pinyon Pine Nuts have 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 12.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Pinyon Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pinyon Pine Nuts vs Sunflower Seeds:

• Dried Pinyon Pine Nuts have 2.2 times more Manganese and 8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 18.9 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pinyon Pine Nuts have 2.1 times more Saturated Fat, 13.1 times more Omega 3 and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 14 oz.
• Both Dried Pinyon Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.