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

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	98% 2853kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	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	67.3% 87.5g	125% 163g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	62% 23.6g	38g per day for Men 19-50 years
Protein	94% 52.5g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	470% 5.64mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	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	19% 0.95mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	263% 3.4mg	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	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	10% 9.07mg	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	NA	NA	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 Flour	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	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	173% 14mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.92% 34g	3700g per day for Men 19-50 years

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

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

• 1 pound of Pinyon Pine Nuts has 1.5 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 31.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pinyon Pine Nuts has 2.2 times more Manganese, 9.4 times more Potassium and 24 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 14.3 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 19.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Flour contain similar levels of Zinc per one pound.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 1.9 times more Energy, 37.9 times more Fat, 67.9 times more Saturated Fat, 393.5 times more Omega 3, 28.7 times more Omega 6 and 2.1 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.9 times more Carbohydrate and 4.2 times more Protein than Dried Pinyon Pine Nuts.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3