Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Pine Nuts

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Pine Nuts: 44.6g

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

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.57% 0.073g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	0.043% 0.031g	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	% 0.031g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	4.34% 1.65g	38g per day for Men 19-50 years
Protein	15% 8.34g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	3.22% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19% 5.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 115μg	3.8% 15μg	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	0.75% 0.68mg	0.4% 0.36mg	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	27.7% 4.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.71% 7.13mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	65.6% 0.59mg	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	41.3% 3.3mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	171% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.25% 1.46μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 561mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	0.57% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.059% 0.89mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.027% 1g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Pine Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Pine Nuts?

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

• 300 calories of Toasted Sunflower Seeds have 1.4 times more Vitamin B2, 24.5 times more Vitamin B5, 9.3 times more Vitamin B6 and 7.6 times more Vitamin B9 than Pine Nuts.
• Both Toasted Sunflower Seeds and Pine Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Pine Nuts have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Toasted Sunflower Seeds have 1.5 times more Copper, 1.3 times more Iron and 2.2 times more Phosphorus than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 1.8 times more Magnesium and 3.8 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pine Nuts contain similar levels of Potassium and Zinc per 300 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 1.3 times more Saturated Fat, 1.2 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Fiber and 1.4 times more Protein than Pine Nuts.
• Both Toasted Sunflower Seeds and Pine Nuts offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts provide inadequate amounts of Omega 3 in 300 calories.