Comparing Nutrients in 1 pound Pine Nuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pine Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	105% 3053kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	23% 3.94g	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	125% 163g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	62% 23.6g	38g per day for Men 19-50 years
Protein	111% 62g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Partially Defatted Sunflower Seed Flour contains 8.8 times more Vitamin B1, 1.7 times more Vitamin B3, 21.1 times more Vitamin B5, 8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Sunflower Seed Flour provide similar amounts of Vitamin B2 per one pound.
• Both Dried Pine Nuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Pine Nuts has 4.5 times more Manganese, 8.9 times more Potassium and 1.3 times more Zinc than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 7.1 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 83.1 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Sunflower Seed Flour contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 2.1 times more Energy, 42.5 times more Fat, 35.5 times more Saturated Fat, 82 times more Omega 3 and 38.2 times more Omega 6 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.7 times more Carbohydrate, 1.4 times more Fiber and 3.5 times more Protein than Dried Pine Nuts.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3