Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	28.4% 825kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	49% 27.4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	2.2% 2mg	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	247% 37mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	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	68% 7.5mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.087% 3.23g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 22.5 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain 3.4 times more Vitamin B1 and 20 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 113.3 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Iron, 1.9 times more Magnesium and 4.2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.4 times more Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.