Comparing Nutrients in 1 pound Roasted Pistachios VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Energy	89.5% 2595kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	69.8% 91g	130g per day for Men 19-50 years
Sugars	48.4% 35g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	123% 46.7g	103% 39g	38g per day for Men 19-50 years
Protein	171% 95g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	469% 6.1mg	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	257% 1030μg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Calcium	48.5% 485mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 4.3 times more Vitamin A, 2.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 16.2 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 lb.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Pistachios vs Sunflower Seeds:

• Dry Roasted Pistachio Nuts have 1.4 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 5.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pistachio Nuts have 1.3 times more Saturated Fat, 3.5 times more Omega 3, 1.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 1 lb.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.