Comparing Nutrients in 1 pound Sunflower Seed Butter VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Energy	97% 2799kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	66% 48g	22.5% 16.3g	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	0% 0g	0.44% 0.32g	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	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 15.6g	g per day for Men 19-50 years
Fiber	68% 26g	44% 16.8g	38g per day for Men 19-50 years
Protein	140% 78.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	38.6% 154μg	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	13.6% 12.2mg	4.03% 3.63mg	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	692% 104mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Calcium	29% 290mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	667% 6mg	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	234% 18.7mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	432% 3021mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.28% 10.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Butter versus 1 lb of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Pine Nuts:

• 1 pound of Sunflower Seed Butter has 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.9 times more Vitamin B6, 7 times more Vitamin B9, 3.4 times more Vitamin C and 2.5 times more Vitamin E than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 6.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Pine Nuts:

• 1 pound of Sunflower Seed Butter has 4 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 149.1 times more Selenium than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 1.3 times more Iron, 4.2 times more Manganese and 1.3 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 1.8 times more Carbohydrate, 2.9 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 3.3 times more Omega 3 and 3.4 times more Omega 6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts offer comparable quantities of Energy, Fat and Saturated Fat per one pound.