Comparing Nutrients in 5 ounces Pistachio Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pistachio Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.4% 794kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.2g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	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	29.6% 38.5g	25% 32.4g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 9.74g	% 3.36g	g per day for Men 19-50 years
Fiber	39.5% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	51% 28.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	18% 72.3μg	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	8.8% 7.94mg	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	27% 4.05mg	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

	Pistachio Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	99% 695mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 5.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 13.3 times more Vitamin B5, 4.6 times more Vitamin B9 and 12.7 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pistachio Nuts vs Oil Roasted Sunflower Seeds:

• Raw Pistachio Nuts have 1.2 times more Calcium and 2.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.7 times more Manganese, 2.3 times more Phosphorus, 11.2 times more Selenium and 2.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pistachio Nuts have 3.6 times more Omega 3 and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.