Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 892kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	40% 15g	32% 12g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	147% 1.9mg	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	80.4% 322μg	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	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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 12.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Sunflower Seeds:

• Dried Pinyon Pine Nuts have 2.2 times more Manganese and 8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 18.9 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts have 2.1 times more Saturated Fat, 13.1 times more Omega 3 and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 5 oz.
• Both Dried Pinyon Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.