Comparing Nutrients in 5 ounces Pine Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pine Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 954kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	7% 5.1g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 3.36g	g per day for Men 19-50 years
Fiber	14% 5.24g	39.5% 15g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 17.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 22.2 times more Vitamin B5, 8.4 times more Vitamin B6, 6.9 times more Vitamin B9, 1.4 times more Vitamin C and 3.9 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Dried Pine Nuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dried Pine Nuts have 1.3 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 1.2 times more Potassium and 1.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus and 111.7 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 1.3 times more Fat and 2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Saturated Fat, 1.8 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Omega 6 and Sugars per 5 oz.
• Both Dried Pine Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.