Comparing Nutrients in 300 calories Pine Nuts VS Sunflower Seeds

Weight per 300 calories

• Pine Nuts: 44.6g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pine Nuts or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	1.86% 1.35g	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	0.043% 0.031g	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	% 0.031g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	% 1.3g	g per day for Men 19-50 years
Fiber	4.34% 1.65g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19% 5.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15μg	29% 117μg	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	0.4% 0.36mg	0.8% 0.72mg	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	27.7% 4.16mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	103% 0.92mg	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	31% 2.47mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	43.6% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	3.25% 1.46μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pine Nuts vs Sunflower Seeds:

• Dried Pine Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5, 16.5 times more Vitamin B6, 7.7 times more Vitamin B9 and 4.3 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Sunflower Seeds:

• Dried Pine Nuts have 3.9 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 87.3 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 2.4 times more Omega 3 and 1.2 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Saturated Fat per 300 kcal.
• Both Dried Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.