Comparing Nutrients in 1 pound Dried Pilinuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Pilinuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	112% 3261kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	372% 361g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	442% 141g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	72% 93g	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	87.5% 49g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	345% 4.14mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	281% 3.65mg	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	68% 272μg	270% 1080μg	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	3.02% 2.72mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Pilinuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65.8% 658mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	924% 8.3mg	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	200% 16mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	417% 9.6mg	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	373% 2608mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Pilinuts vs Toasted Sunflower Seeds:

• Dried Pilinuts have 2.8 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 8.1 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.
• Both Dried Pilinuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Pilinuts vs Toasted Sunflower Seeds:

• Dried Pilinuts have 2.5 times more Calcium and 2.3 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 1.9 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pilinuts have 1.4 times more Fat and 5.2 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Omega 6, 5.2 times more Carbohydrate and 1.6 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Dried Pilinuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.