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Comparing Nutrients in 14 ounces Roasted Sunflower SeedsVS Pine Nuts

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Pine Nuts
8%
85%
7%
14 oz ▼

Macro Nutrients

79.7%2310kcal
Energy
92%2671kcal
2310 kcalvs2671 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
204%198g
Fat
280%271g
198 gvs271 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
64.7%20.7g
Saturated Fat
60.8%19.4g
20.7 gvs19.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
17%0.27g
Omega 3
40.7%0.65g
0.27 gvs0.65 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
765%130g
Omega 6
774%132g
130 gvs132 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
73.5%96g
Carbohydrate
40%52g
96 gvs52 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
15%11g
Sugars
19.7%14.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs14.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.38%0.28g
≤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]
NA gvs0.28 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.28g
NA gvs0.28 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%13.7g
NA gvs13.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
116%44g
Fiber
38.6%14.7g
44 gvs14.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
137%76.7g
Protein
97%54.3g
76.7 gvs54.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
0 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
35%0.42mg
Vitamin B1
120%1.44mg
Thiamine
0.42 mgvs1.44 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
75%0.98mg
Vitamin B2
69.3%0.9mg
Riboflavin
0.98 mgvs0.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
175%28mg
Vitamin B3
109%17.4mg
Niacin, nicotinic acid, niacinamide
28 mgvs17.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
559%28mg
Vitamin B5
25%1.24mg
Pantothenic acid
28 mgvs1.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
245%3.2mg
Vitamin B6
28.7%0.37mg
Pyridoxine
3.2 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
171%51μg
Biotin
NA μgvs51 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
235%941μg
Vitamin B9
33.7%135μg
Folates and Folic Acid
941 μgvs135 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
3.53%3.18mg
Ascorbic acid
5.56 mgvs3.18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
691%104mg
Vitamin E
247%37mg
Tocopherols and Tocotrienols
104 mgvs37 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
8.93%10.7μg
Vitamin K
178%214μg
Phytomenadione or phylloquinone
10.7 μgvs214 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
6.35%63.5mg
278 mgvs63.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
807%7.26mg
Copper
584%5.25mg
7.26 mgvs5.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
189%15mg
Iron
274%22mg
15 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
122%512mg
Magnesium
237%996mg
512 mgvs996 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
364%8.37mg
Manganese
1519%35mg
8.37 mgvs35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
29%13μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs13 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
655%4584mg
Phosphorus
326%2282mg
4584 mgvs2282 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
99%3374mg
Potassium
69.7%2369mg
3374 mgvs2369 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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572%315μg
Selenium
5.05%2.78μg
315 μgvs2.78 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.79%12mg
Sodium
0.53%7.94mg
12 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
191%21mg
Zinc
233%25.6mg
21 mgvs25.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.76g
Water
0.24%9.05g
4.76 gvs9.05 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Pine Nuts:
Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Pine Nuts:
Comparison of macro-nutrients per 14 ounces:



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