Comparing Nutrients in 14 ounces Pistachio Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	76.6% 2223kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	61% 79.4g	130g per day for Men 19-50 years
Sugars	42% 30.4g	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	1.3% 0.95g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 27.3g	% 9.92g	g per day for Men 19-50 years
Fiber	111% 42g	90% 34g	38g per day for Men 19-50 years
Protein	143% 80g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	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	50.6% 202μg	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	24.7% 22.2mg	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	75.7% 11.4mg	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

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	194% 15.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	278% 1945mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	120% 4068mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 8.7 times more Vitamin A, 1.3 times more Vitamin B6 and 4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 12.3 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pistachio Nuts vs Sunflower Seeds:

• Raw Pistachio Nuts have 1.3 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 7.6 times more Selenium and 2.3 times more Zinc than Raw Pistachio Nuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Pistachio Nuts have 1.3 times more Saturated Fat, 4.8 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 14 oz.
• Both Raw Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.