Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	28.4% 825kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	25% 8g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	30% 39g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 10g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.069% 2.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Dry Roasted Pistachio Nuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Dry Roasted Pistachio Nuts with Salt:

• 5 ounces of Roasted Sunflower Seeds have 5.1 times more Vitamin B3, 13.7 times more Vitamin B5, 4.6 times more Vitamin B9 and 12 times more Vitamin E than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 6.6 times more Vitamin B1, 1.4 times more Vitamin B6, 2.1 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Dry Roasted Pistachio Nuts with Salt:

• 5 ounces of Roasted Sunflower Seeds have 1.4 times more Copper, 1.7 times more Manganese, 2.5 times more Phosphorus, 7.9 times more Selenium and 2.3 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 1.5 times more Calcium and 142.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Roasted Pistachio Nuts with Salt contain similar levels of Iron, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 2.5 times more Omega 6 than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 3.1 times more Omega 3 and 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.