Comparing Nutrients in 1 pound Pine Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	105% 3053kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	111% 62g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	281% 3.65mg	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	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	922% 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	314% 25mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	654% 360μg	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	218% 24mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 3.4 times more Vitamin B1 and 20 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 22.5 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Pine Nuts have 1.5 times more Iron, 1.9 times more Magnesium, 4.2 times more Manganese and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 113.3 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 1.4 times more Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Omega 6 per 1 lb.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.