Lets compare vitamin content per 5 ounces of Pine Nuts vs Sunflower Seeds:
Dried Pine Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 14.3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 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 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Pine Nuts vs Sunflower Seeds:
Dried Pine Nuts have 4.5 times more Manganese and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 75.7 times more Selenium than Dried Pine Nuts.
Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Dried Pine Nuts have 1.3 times more Fat, 2.7 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 5 oz.
Both Dried Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.