Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	30.7% 892kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	40% 15g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.6% 82.2μg	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	3.15% 2.83mg	4.25% 3.83mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	252% 2.26mg	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	54.2% 4.34mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.1% 49.6mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Pinyon Pine Nuts versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pinyon Pine Nuts vs Sunflower Seed Butter:

• 5 ounces of Pinyon Pine Nuts have 23.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B3, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.4 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pinyon Pine Nuts vs Sunflower Seed Butter:

• 5 ounces of Pinyon Pine Nuts have 2.1 times more Manganese and 24 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 8 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 19 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter contain similar levels of Potassium and Zinc per five ounces.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pinyon Pine Nuts have 2 times more Saturated Fat, 15.7 times more Omega 3, 2.6 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.