Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Energy	84.4% 2449kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	40% 52g	130g per day for Men 19-50 years
Sugars	57.7% 42g	19.7% 14.2g	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	0% 0g	0.38% 0.28g	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	% 0g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 13.7g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	122% 68.6g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	171% 51μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	33.7% 135μg	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	12% 10.7mg	3.53% 3.18mg	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	606% 91mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	584% 5.25mg	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	204% 16.4mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	1519% 35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29% 13μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	378% 2643mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Pine Nuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Pine Nuts:

• 14 ounces of Sunflower Seed Butter have 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.9 times more Vitamin B6, 7 times more Vitamin B9, 3.4 times more Vitamin C and 2.5 times more Vitamin E than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 6.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Pine Nuts:

• 14 ounces of Sunflower Seed Butter have 4 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 149.1 times more Selenium than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 1.3 times more Iron, 4.2 times more Manganese and 1.3 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.8 times more Carbohydrate, 2.9 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 3.3 times more Omega 3 and 3.4 times more Omega 6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts offer comparable quantities of Energy, Fat and Saturated Fat per 14 ounces.