Comparing Nutrients in 5 ounces Roasted Pistachios VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Pistachios	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 811kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	26.2% 34g	130g per day for Men 19-50 years
Sugars	15% 11g	5.34% 3.87g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	53.3% 30g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Roasted 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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	87.7% 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% 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	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 152mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	288% 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	67.3% 5.4mg	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% 1637mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 6.6 times more Vitamin B1, 1.4 times more Vitamin B6, 2.1 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Vitamin B3, 13.7 times more Vitamin B5, 4.6 times more Vitamin B9 and 12 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Pistachio Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Pistachio Nuts have 1.5 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.7 times more Manganese, 2.5 times more Phosphorus, 7.9 times more Selenium and 2.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pistachio Nuts have 3.1 times more Omega 3 and 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Dry Roasted Pistachio Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.