Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	97% 2808kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	133% 42.5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	664% 113g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	128% 48.5g	38g per day for Men 19-50 years
Protein	139% 78g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	470% 5.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	38.7% 0.5mg	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	270% 1080μg	65.8% 263μg	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	10% 9.07mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	26% 259mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	522% 4.7mg	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	386% 31mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	253% 1061mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	855% 19.7mg	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	750% 5253mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	83.8% 2849mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pinyon Pine Nuts per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Vitamin B2, 33.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Pinyon Pine Nuts.
• While 1 lb of Dried Pinyon Pine Nuts contains 3.8 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pinyon Pine Nuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 7.1 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 33.1 times more Phosphorus and 1.2 times more Zinc than Pinyon Pine Nuts.
• While 1 lb of Dried Pinyon Pine Nuts contains 1.8 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.5 times more Omega 6 and 1.5 times more Protein than Pinyon Pine Nuts.
• While 1 lb of Dried Pinyon Pine Nuts contains 1.6 times more Saturated Fat and 10 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per one pound.