Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	213% 6190kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	629% 610g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	293% 94g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1464% 249g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	148% 193g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	282% 107g	38g per day for Men 19-50 years
Protein	307% 172g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pinyon 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	271% 3.25mg	1036% 12.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	85.4% 1.1mg	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	595% 2380μg	145% 580μg	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	22.2% 20mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	57% 570mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1150% 10.4mg	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	851% 68mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	557% 2340mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1884% 43.3mg	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	1654% 11580mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	389% 42.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pinyon Pine Nuts per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Vitamin B2, 33.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Pinyon Pine Nuts.
• While 1 kg of Dried Pinyon Pine Nuts contains 3.8 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pinyon Pine Nuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 7.1 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 33.1 times more Phosphorus and 1.2 times more Zinc than Pinyon Pine Nuts.
• While 1 kg of Dried Pinyon Pine Nuts contains 1.8 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Omega 6 and 1.5 times more Protein than Pinyon Pine Nuts.
• While 1 kg of Dried Pinyon Pine Nuts contains 1.6 times more Saturated Fat and 10 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per one kilogram.