Comparing Nutrients in 5 ounces Roasted Pistachios VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 811kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	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	31% 40g	22% 28.3g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	32% 12g	38g per day for Men 19-50 years
Protein	53.3% 30g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	18% 72.3μg	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	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 152mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	71.4% 5.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	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	95% 665mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Pistachios vs Sunflower Seeds:

• Dry Roasted Pistachio Nuts have 4.3 times more Vitamin A, 2.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 16.2 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 5 oz.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pistachios vs Sunflower Seeds:

• Dry Roasted Pistachio Nuts have 1.4 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 5.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pistachio Nuts have 1.3 times more Saturated Fat, 3.5 times more Omega 3, 1.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 5 oz.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.