Comparing Nutrients in 5 ounces Pistachio Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	27.4% 794kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.2g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	25.4% 33g	130g per day for Men 19-50 years
Sugars	15% 11g	20.6% 15g	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	0.47% 0.34g	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.74g	% 15g	g per day for Men 19-50 years
Fiber	39.5% 15g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	51% 28.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	60% 0.78mg	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	8.8% 7.94mg	4.25% 3.83mg	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	27% 4.05mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	15% 149mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	252% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.8μg	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	69.5% 5.56mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	128% 2.94mg	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	99% 695mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Pistachio Nuts versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pistachio Nuts vs Sunflower Seed Butter:

• 5 ounces of Pistachio Nuts have 16.4 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.1 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B9 and 8 times more Vitamin E than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Pistachio Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pistachio Nuts vs Sunflower Seed Butter:

• 5 ounces of Pistachio Nuts have 1.6 times more Calcium and 1.8 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.6 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 14.9 times more Selenium and 2.2 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pistachio Nuts have 1.3 times more Saturated Fat, 5.8 times more Omega 3, 1.4 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Sugars than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.