Comparing Nutrients in 1 pound Pine Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	105% 3053kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	998% 170g	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	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	111% 62g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	640% 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	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	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	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	314% 25mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B2, 22.6 times more Vitamin B5, 8.6 times more Vitamin B6 and 7 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Dried Pine Nuts as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of Pine Nuts has 1.9 times more Magnesium, 4.2 times more Manganese, 1.2 times more Potassium and 1.2 times more Zinc than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.6 times more Calcium, 1.4 times more Copper and 2 times more Phosphorus than Dried Pine Nuts.
• Both Pine Nuts and Toasted Sunflower Seeds contain similar levels of Iron per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 1.2 times more Fat and 2.1 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Saturated Fat and Omega 6 per one pound.