Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	201% 5820kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	153% 49g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	101% 131g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 34.5g	g per day for Men 19-50 years
Fiber	292% 111g	97% 37g	38g per day for Men 19-50 years
Protein	345% 193g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	85% 340μg	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	8.9% 8mg	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	1740% 261mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	70% 700mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1471% 13.2mg	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	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	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	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.62% 23g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 22.5 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain 3.4 times more Vitamin B1 and 20 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 113.3 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Iron, 1.9 times more Magnesium and 4.2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.4 times more Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Energy, Saturated Fat and Omega 6 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.