Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	29% 839kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 4.9g	g per day for Men 19-50 years
Fiber	39.5% 15g	14% 5.24g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Pine Nuts:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 22.2 times more Vitamin B5, 8.4 times more Vitamin B6, 6.9 times more Vitamin B9 and 3.9 times more Vitamin E than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 17.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pine Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus and 111.7 times more Selenium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.3 times more Iron, 2 times more Magnesium and 4.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pine Nuts contain similar levels of Potassium and Zinc 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 Oil Roasted Sunflower Seeds have 1.4 times more Saturated Fat, 1.8 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.3 times more Fat and 2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pine Nuts offer comparable quantities of Energy, Omega 6 and Sugars per five ounces.