Comparing Nutrients in 5 ounces Sunflower Seeds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	28.5% 828kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	207% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	21% 27.4g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	40% 15g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	12% 0.16mg	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	80.4% 322μg	20.6% 82.2μg	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	2.2% 2mg	3.15% 2.83mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	11% 111mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	163% 1.47mg	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	93% 7.44mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	267% 6.14mg	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	134% 936mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.23% 8.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Pinyon Pine Nuts:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 12.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pinyon Pine Nuts have similar amounts of Vitamin B1 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Pinyon Pine Nuts:

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 18.9 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.2 times more Manganese and 8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pinyon Pine Nuts have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Protein than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.1 times more Saturated Fat and 13.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.