Comparing Nutrients in 5 ounces Dry Roasted Pistachio Nuts with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 807kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22.5% 29g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	0.43% 0.31g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	53.3% 30g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	87.8% 1.14mg	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	18% 72.3μg	84.3% 337μg	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	4.72% 4.25mg	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	20.5% 3.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 152mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	289% 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	71.4% 5.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	130% 3mg	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	95% 665mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	NA	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Pistachio Nuts with Salt versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Pistachio Nuts with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 2.1 times more Vitamin B1, 1.4 times more Vitamin B6 and 2.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B3, 13.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Pistachio Nuts with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 1.9 times more Calcium, 2.1 times more Potassium and 142.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 2.5 times more Phosphorus and 2.3 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 2.7 times more Omega 3, 1.3 times more Carbohydrate and 1.2 times more Protein than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Omega 6 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per five ounces.