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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	29% 839kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	21% 27.4g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	40% 15g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pinyon 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	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.23% 8.36g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 33 times more Vitamin B5, 7.1 times more Vitamin B6 and 4 times more Vitamin B9 than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 3.9 times more Vitamin B1 and 1.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pinyon Pine Nuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 10.9 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 32.5 times more Phosphorus and 1.2 times more Zinc than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 1.8 times more Magnesium, 2.1 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Omega 6 and 1.7 times more Protein than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 1.3 times more Saturated Fat and 9.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per five ounces.