Comparing Nutrients in 14 ounces Roasted Pistachios VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Pistachios	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	78.3% 2270kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	70% 91g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	1.2% 0.87g	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	% 0.99g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 28g	% 9.4g	g per day for Men 19-50 years
Fiber	108% 41g	111% 42g	38g per day for Men 19-50 years
Protein	149% 83.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	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	50.6% 202μg	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	13.2% 12mg	4.85% 4.37mg	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	57.4% 8.6mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42.5% 425mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	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	200% 16mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	266% 1861mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 2.7 times more Vitamin C and 4.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B3, 13.5 times more Vitamin B5, 4.6 times more Vitamin B9 and 16.7 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Pistachio Nuts have 1.2 times more Calcium and 2.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.7 times more Manganese, 2.4 times more Phosphorus, 7.8 times more Selenium and 2.2 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts have 2.6 times more Omega 3, 1.2 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Saturated Fat and 2.6 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.