Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Energy	30% 875kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	7% 5.1g	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% 0g	0.14% 0.099g	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 15g	% 4.9g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	14% 5.24g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	12% 48μg	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	4.25% 3.83mg	1.26% 1.13mg	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	216% 32.4mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	209% 1.88mg	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	73% 5.84mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	135% 944mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.087% 3.23g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Sunflower Seed Butter have 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.9 times more Vitamin B6, 7 times more Vitamin B9, 3.4 times more Vitamin C and 2.5 times more Vitamin E than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 6.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 4 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 149.1 times more Selenium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.3 times more Iron, 4.2 times more Manganese and 1.3 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 1.8 times more Carbohydrate, 2.9 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 3.3 times more Omega 3 and 3.4 times more Omega 6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts offer comparable quantities of Energy, Fat and Saturated Fat per five ounces.