Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	217% 6290kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	282% 107g	303% 115g	38g per day for Men 19-50 years
Protein	207% 116g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	1036% 12.4mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	619% 8.05mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	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	383% 30.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	48% 720mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.27% 10g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Pinyon 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 Pinyon Pine Nuts vs Toasted Sunflower Seeds:

• 1 kilogram of Pinyon Pine Nuts has 3.8 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B2, 33.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pinyon Pine Nuts has 1.8 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 7.1 times more Calcium, 1.8 times more Copper, 2.2 times more Iron and 33.1 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds contain similar levels of Zinc per one kilogram.
• 1 kilogram of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pinyon Pine Nuts has 1.6 times more Saturated Fat and 10 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Omega 6 and 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per one kilogram.