Comparing Nutrients in 5 ounces Sunflower Seeds VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Energy	28.5% 828kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	25% 8g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	109% 18.6g	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	31% 40g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	15% 11g	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	0.43% 0.31g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 10g	g per day for Men 19-50 years
Fiber	32% 12g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	122% 1.6mg	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	18% 72.3μg	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	4.72% 4.25mg	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Calcium	11% 111mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	204% 1.83mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	76.6% 1.76mg	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	95% 665mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.071% 2.62g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 16.2 times more Vitamin E than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 4.3 times more Vitamin A, 2.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B6 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 5.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.4 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Omega 6 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.3 times more Saturated Fat, 3.5 times more Omega 3, 1.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pistachio Nuts have similar amounts of Energy, Fat, Fiber and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.