Comparing Nutrients in 14 ounces Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	80% 2318kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	40% 52g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	NA	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 13.7g	g per day for Men 19-50 years
Fiber	90% 34g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	31% 310mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.24% 9.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 14.3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 75.7 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.5 times more Manganese and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Iron, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Fat, 2.7 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.