Comparing Nutrients in 1 kilogram Pine Nuts VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	232% 6730kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	158% 206g	130g per day for Men 19-50 years
Sugars	49.5% 36g	NA	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	0.97% 0.7g	NA	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 34.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	303% 115g	38g per day for Men 19-50 years
Protein	244% 137g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	595% 2380μg	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	8.9% 8mg	15.6% 14mg	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	622% 93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	2038% 18.3mg	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	691% 55.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	919% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	821% 5750mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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 Dried Pine Nuts.
• Both Pine Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Dried Pine Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Toasted Sunflower Seeds:

• 1 kilogram of Pine Nuts has 1.9 times more Magnesium, 4.2 times more Manganese, 1.2 times more Potassium and 1.2 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.6 times more Calcium, 1.4 times more Copper and 2 times more Phosphorus than Dried Pine Nuts.
• Both Pine Nuts and Toasted Sunflower Seeds contain similar levels of Iron per one kilogram.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 1.2 times more Fat and 2.1 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Saturated Fat and Omega 6 per one kilogram.