Comparing Nutrients in 1 pound Roasted Pistachios VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Pistachios	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.5% 2595kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	80% 104g	130g per day for Men 19-50 years
Sugars	48.4% 35g	19.5% 14g	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	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	% 1.13g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 32g	% 10.8g	g per day for Men 19-50 years
Fiber	123% 46.7g	127% 48g	38g per day for Men 19-50 years
Protein	171% 95g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oil Roasted 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48.5% 485mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.19% 7g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 2.7 times more Vitamin C and 4.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B3, 13.5 times more Vitamin B5, 4.6 times more Vitamin B9 and 16.7 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Pistachio Nuts have 1.2 times more Calcium and 2.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.7 times more Manganese, 2.4 times more Phosphorus, 7.8 times more Selenium and 2.2 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pistachio Nuts have 2.6 times more Omega 3, 1.2 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Saturated Fat and 2.6 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 1 lb.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.