Comparing Nutrients in 1 pound Pistachio Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	87.6% 2540kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	100% 32g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80% 104g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	1.5% 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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 31g	% 10.8g	g per day for Men 19-50 years
Fiber	127% 48g	127% 48g	38g per day for Men 19-50 years
Protein	163% 91g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	28.2% 25.4mg	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	86.5% 13mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.6% 476mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	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	318% 2223mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 5.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 13.3 times more Vitamin B5, 4.6 times more Vitamin B9 and 12.7 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw 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 Pistachio Nuts vs Oil Roasted Sunflower Seeds:

• Raw 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, 2.3 times more Phosphorus, 11.2 times more Selenium and 2.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw 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:

• Raw Pistachio Nuts have 3.6 times more Omega 3 and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.