Comparing Nutrients in 1 pound Sunflower Seed Flour VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seed Flour	Pine Nuts	Recommended Dietary Allowance
Energy	51% 1479kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	62% 23.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	389% 218g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Pine Nuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	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	375% 30mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	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	446% 3125mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	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	204% 22.5mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.28% 10.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour 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 Flour vs Pine Nuts:

• 1 pound of Sunflower Seed Flour has 8.8 times more Vitamin B1, 1.7 times more Vitamin B3, 21.1 times more Vitamin B5, 8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Pine Nuts.
• Both Sunflower Seed Flour and Pine Nuts provide similar amounts of Vitamin B2 per one pound.
• Both Partially Defatted Sunflower Seed Flour as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Flour has 7.1 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 83.1 times more Selenium than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 4.5 times more Manganese, 8.9 times more Potassium and 1.3 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pine Nuts contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 2.7 times more Carbohydrate, 1.4 times more Fiber and 3.5 times more Protein than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 2.1 times more Energy, 42.5 times more Fat, 35.5 times more Saturated Fat, 82 times more Omega 3 and 38.2 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3