Comparing Nutrients in 1 pound Dry Roasted Pistachio Nuts with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89% 2581kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	72% 93g	130g per day for Men 19-50 years
Sugars	48.4% 35g	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	1.38% 1g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	137% 52g	38g per day for Men 19-50 years
Protein	171% 95g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	281% 3.65mg	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	58% 231μg	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	15% 13.6mg	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	65.6% 9.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48.5% 485mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	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	228% 18.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	417% 9.6mg	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	304% 2127mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	129% 1941mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Pistachio Nuts with Salt 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 Dry Roasted Pistachio Nuts with Salt vs Toasted Sunflower Seeds:

• 1 pound of Dry Roasted Pistachio Nuts with Salt has 2.1 times more Vitamin B1, 1.4 times more Vitamin B6 and 2.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.1 times more Vitamin B3, 13.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Pistachio Nuts with Salt vs Toasted Sunflower Seeds:

• 1 pound of Dry Roasted Pistachio Nuts with Salt has 1.9 times more Calcium, 2.1 times more Potassium and 142.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 2.5 times more Phosphorus and 2.3 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Pistachio Nuts with Salt has 2.7 times more Omega 3, 1.3 times more Carbohydrate and 1.2 times more Protein than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.8 times more Omega 6 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per one pound.