Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	84.7% 2457kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	120% 45.6g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	122% 68.3g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 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	236% 945μg	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	NA	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

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.11% 3.97g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pine Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Pine Nuts:

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B2, 22.6 times more Vitamin B5, 8.6 times more Vitamin B6 and 7 times more Vitamin B9 than Pine Nuts.
• Both Toasted Sunflower Seeds and Pine Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sunflower Seeds have 3.6 times more Calcium, 1.4 times more Copper, 1.2 times more Iron and 2 times more Phosphorus than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 1.9 times more Magnesium and 4.2 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pine Nuts contain similar levels of Potassium and Zinc per 14 ounces.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.2 times more Saturated Fat, 1.6 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 2.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pine Nuts offer comparable quantities of Energy, Fat and Omega 6 per 14 ounces.