Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Energy	204% 5920kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	975% 312g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	NA	38g per day for Men 19-50 years
Protein	358% 201g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	87% 870mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Pilinuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3 times more Vitamin B2, 8 times more Vitamin B3, 14.5 times more Vitamin B5, 6.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 2.9 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.9 times more Copper, 1.2 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.7 times more Calcium and 2.4 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Pilinuts contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.5 times more Omega 6, 5.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.6 times more Fat and 4.4 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Pilinuts offer comparable quantities of Energy per one kilogram.