Comparing Nutrients in 1 kilogram Pistachio Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pistachio Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	193% 5600kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	163% 52g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	185% 241g	130g per day for Men 19-50 years
Sugars	106% 76.6g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	279% 106g	292% 111g	38g per day for Men 19-50 years
Protein	360% 202g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	105% 1050mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	917% 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	700% 4900mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have more Vitamin A, 8.2 times more Vitamin B1, 2.1 times more Vitamin B6 and 4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 13.5 times more Vitamin B5, 4.6 times more Vitamin B9 and 9.1 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Pistachio Nuts have 1.5 times more Calcium and 1.2 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.8 times more Manganese, 2.4 times more Phosphorus, 11.3 times more Selenium and 2.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pistachio Nuts have 4.2 times more Omega 3 and 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Pistachio Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.