Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Energy	93% 2685kcal	112% 3261kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	372% 361g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	442% 141g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	14% 18g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	NA	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	NA	38g per day for Men 19-50 years
Protein	162% 91g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	40% 0.52mg	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	265% 1061μg	68% 272μg	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	5.54% 5mg	3.02% 2.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	39.5% 395mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	483% 4.35mg	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	243% 19.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	456% 10.5mg	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	738% 5166mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Pilinuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Dried Pilinuts:

• 1 pound of Oil Roasted Sunflower Seeds has 3 times more Vitamin B2, 8 times more Vitamin B3, 14.5 times more Vitamin B5, 6.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dried Pilinuts.
• While 1 lb of Dried Pilinuts contains 2.9 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Dried Pilinuts:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Copper, 1.2 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Dried Pilinuts.
• While 1 lb of Dried Pilinuts contains 1.7 times more Calcium and 2.4 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Pilinuts contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 4.5 times more Omega 6, 5.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While 1 lb of Dried Pilinuts contains 1.6 times more Fat and 4.4 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Pilinuts offer comparable quantities of Energy per one pound.