Comparing Nutrients in 1 pound Pine Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	105% 3053kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	81.4% 106g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	66% 48g	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	0.44% 0.32g	0% 0g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 47.6g	g per day for Men 19-50 years
Fiber	44% 16.8g	68% 26g	38g per day for Men 19-50 years
Protein	111% 62g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	269% 1075μg	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	4.03% 3.63mg	13.6% 12.2mg	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	282% 42.3mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	805% 7.24mg	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	314% 25mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	409% 9.4mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Pine Nuts versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pine Nuts vs Sunflower Seed Butter:

• 1 pound of Pine Nuts has 6.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.9 times more Vitamin B6, 7 times more Vitamin B9, 3.4 times more Vitamin C and 2.5 times more Vitamin E than Dried Pine Nuts.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pine Nuts vs Sunflower Seed Butter:

• 1 pound of Pine Nuts has 1.3 times more Iron, 4.2 times more Manganese and 1.3 times more Zinc than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 4 times more Calcium and 149.1 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Sunflower Seed Butter contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 1.2 times more Fat, 3.3 times more Omega 3 and 3.4 times more Omega 6 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.8 times more Carbohydrate, 2.9 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Sunflower Seed Butter offer comparable quantities of Energy and Saturated Fat per one pound.