Comparing Nutrients in 1 kilogram Pistachio Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	193% 5600kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	154% 200g	130g per day for Men 19-50 years
Sugars	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 68.7g	% 25g	g per day for Men 19-50 years
Fiber	279% 106g	226% 86g	38g per day for Men 19-50 years
Protein	360% 202g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	29% 260μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	128% 510μg	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	62.2% 56mg	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	191% 28.6mg	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

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	105% 1050mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	490% 39.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	700% 4900mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 8.7 times more Vitamin A, 1.3 times more Vitamin B6 and 4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 12.3 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Sunflower Seeds:

• Raw Pistachio Nuts have 1.3 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 7.6 times more Selenium and 2.3 times more Zinc than Raw Pistachio Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pistachio Nuts have 1.3 times more Saturated Fat, 4.8 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 1 kg.
• Both Raw Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.