Comparing Nutrients in 5 ounces Pine Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 954kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	26.2% 34g	130g per day for Men 19-50 years
Sugars	7% 5.1g	5.34% 3.87g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	84% 336μg	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	1.26% 1.13mg	2.2% 2mg	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	88% 13.2mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	288% 2.6mg	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	98% 7.84mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	116% 815mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pine Nuts vs Roasted Sunflower Seeds:

• Dried Pine Nuts have 3.4 times more Vitamin B1 and 20 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 22.5 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pine Nuts vs Roasted Sunflower Seeds:

• Dried Pine Nuts have 1.5 times more Iron, 1.9 times more Magnesium, 4.2 times more Manganese and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 113.3 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 1.4 times more Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.