Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	79.7% 2310kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	40% 52g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 13.7g	g per day for Men 19-50 years
Fiber	116% 44g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	137% 76.7g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	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	691% 104mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	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	191% 21mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.24% 9.05g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 22.5 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain 3.4 times more Vitamin B1 and 20 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Vitamin B2 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Pine Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 113.3 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Iron, 1.9 times more Magnesium and 4.2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.4 times more Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Energy, Saturated Fat and Omega 6 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.