Comparing Nutrients in 14 ounces Pistachio Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pistachio Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	76.6% 2223kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	73.5% 96g	130g per day for Men 19-50 years
Sugars	42% 30.4g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	111% 42g	116% 44g	38g per day for Men 19-50 years
Protein	143% 80g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	245% 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	50.6% 202μg	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	120% 4068mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have more Vitamin A, 8.2 times more Vitamin B1, 2.1 times more Vitamin B6 and 4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 13.5 times more Vitamin B5, 4.6 times more Vitamin B9 and 9.1 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Pistachio Nuts have 1.5 times more Calcium and 1.2 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.8 times more Manganese, 2.4 times more Phosphorus, 11.3 times more Selenium and 2.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pistachio Nuts have 4.2 times more Omega 3 and 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Pistachio Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.