Comparing Nutrients in 1 pound Pistachio Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	87.6% 2540kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	81.4% 106g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	1.5% 1.1g	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	% 1.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 31g	% 47.6g	g per day for Men 19-50 years
Fiber	127% 48g	68% 26g	38g per day for Men 19-50 years
Protein	163% 91g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	13% 118μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	58% 231μg	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	28.2% 25.4mg	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	86.5% 13mg	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

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	47.6% 476mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	805% 7.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.4μg	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	222% 17.8mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	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	318% 2223mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Sunflower Seed Butter per 1 lb

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

• 1 pound of Pistachio Nuts has 16.4 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.1 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B9 and 8 times more Vitamin E than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one pound.
• Both Raw Pistachio 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 Pistachio Nuts vs Sunflower Seed Butter:

• 1 pound of Pistachio Nuts has 1.6 times more Calcium and 1.8 times more Potassium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.6 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 14.9 times more Selenium and 2.2 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pistachio Nuts has 1.3 times more Saturated Fat, 5.8 times more Omega 3, 1.4 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Sugars than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.