Comparing Nutrients in 1 pound Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	91% 2649kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	% 15.6g	g per day for Men 19-50 years
Fiber	103% 39g	44% 16.8g	38g per day for Men 19-50 years
Protein	168% 94g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 14.3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Pine Nuts:

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 75.7 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.5 times more Manganese and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Iron, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Fat, 2.7 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.