Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Energy	201% 5820kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	975% 312g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	NA	38g per day for Men 19-50 years
Protein	345% 193g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	88.5% 1.15mg	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	593% 2370μg	150% 600μg	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	15.6% 14mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	70% 700mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1064% 9.6mg	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	475% 38mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1006% 23mg	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	1650% 11550mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Dried Pilinuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B2, 13.6 times more Vitamin B3, 14.7 times more Vitamin B5, 7 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 8.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Dried Pilinuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Copper, 2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Dried Pilinuts.
• While Dried Pilinuts contain 2.1 times more Calcium and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pilinuts have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.3 times more Omega 6, 6 times more Carbohydrate and 1.8 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 1.6 times more Fat and 6 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pilinuts have similar amounts of Energy per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.