Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	204% 5920kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	153% 49g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	101% 131g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 34.5g	g per day for Men 19-50 years
Fiber	279% 106g	97% 37g	38g per day for Men 19-50 years
Protein	358% 201g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	87% 870mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pine Nuts per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Vitamin B2, 22.2 times more Vitamin B5, 8.4 times more Vitamin B6, 6.9 times more Vitamin B9 and 3.9 times more Vitamin E than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 17.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pine Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus and 111.7 times more Selenium than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 1.3 times more Iron, 2 times more Magnesium and 4.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pine Nuts contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.4 times more Saturated Fat, 1.8 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 1.3 times more Fat and 2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pine Nuts offer comparable quantities of Energy, Omega 6 and Sugars per one kilogram.