Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	217% 6290kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	282% 107g	226% 86g	38g per day for Men 19-50 years
Protein	207% 116g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1036% 12.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	568% 2270μg	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	22.2% 20mg	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	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	2000% 18mg	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	383% 30.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 350mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 12.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Pinyon Pine Nuts have 2.2 times more Manganese and 8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 18.9 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 2.1 times more Saturated Fat, 13.1 times more Omega 3 and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.