Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	98% 2853kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	128% 48.5g	68% 26g	38g per day for Men 19-50 years
Protein	94% 52.5g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	470% 5.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	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	19% 0.95mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	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	10% 9.07mg	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	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	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	173% 14mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	409% 9.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.076% 2.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Pinyon 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 Pinyon Pine Nuts vs Sunflower Seed Butter:

• 1 pound of Pinyon Pine Nuts has 23.5 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, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.4 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Sunflower Seed Butter:

• 1 pound of Pinyon Pine Nuts has 2.1 times more Manganese and 24 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 8 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 19 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter contain similar levels of Potassium and Zinc per one pound.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 2 times more Saturated Fat, 15.7 times more Omega 3, 2.6 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Carbohydrate per one pound.