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

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pinyon Pine Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 892kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	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	21% 27.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	40% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	147% 1.76mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	86.4% 1.12mg	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	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	3.15% 2.83mg	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	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	54.2% 4.34mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 3.9 times more Vitamin B1 and 1.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 33 times more Vitamin B5, 7.1 times more Vitamin B6 and 4 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Oil Roasted Sunflower Seeds:

• Dried Pinyon Pine Nuts have 1.8 times more Magnesium, 2.1 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 1.7 times more Copper, 1.4 times more Iron and 32.5 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts have 1.3 times more Saturated Fat and 9.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Omega 6 and 1.7 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 5 oz.
• Both Dried Pinyon Pine Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.