Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	86% 2496kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	873% 148g	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	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	120% 45.6g	38g per day for Men 19-50 years
Protein	82% 46g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	411% 4.93mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pinyon Pine Nuts versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pinyon Pine Nuts have 3.8 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 33.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pinyon Pine Nuts have 1.8 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 1.8 times more Copper, 2.2 times more Iron and 33.1 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds contain similar levels of Zinc per 14 ounces.
• 14 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pinyon Pine Nuts have 1.6 times more Saturated Fat and 10 times more Omega 3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 and 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per 14 ounces.