Comparing Nutrients in 1 pound Pine Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	105% 3053kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	44% 16.8g	103% 39g	38g per day for Men 19-50 years
Protein	111% 62g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 14.3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pine Nuts vs Sunflower Seeds:

• Dried Pine Nuts have 4.5 times more Manganese and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 75.7 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 1.3 times more Fat, 2.7 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Dried Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.