Comparing Nutrients in 1 pound Sunflower Seeds VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Sunflower Seeds	Pistachio Nuts	Recommended Dietary Allowance
Energy	91% 2649kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	376% 64g	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	95% 123g	130g per day for Men 19-50 years
Sugars	16.4% 12g	48% 34.7g	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	1.5% 1.1g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 31g	g per day for Men 19-50 years
Fiber	103% 39g	127% 48g	38g per day for Men 19-50 years
Protein	168% 94g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	593% 7.7mg	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	257% 1030μg	58% 231μg	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	28.2% 25.4mg	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	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pistachio Nuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	655% 5.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.39% 15.4μg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	237% 5.44mg	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	428% 2994mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	137% 4649mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 12.3 times more Vitamin E than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 8.7 times more Vitamin A, 1.3 times more Vitamin B6 and 4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 7.6 times more Selenium and 2.3 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.3 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.3 times more Saturated Fat, 4.8 times more Omega 3, 1.4 times more Carbohydrate and 2.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Pistachio Nuts have similar amounts of Energy, Fat, Fiber and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.