Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	312% 53g	63.4% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	4.34% 5.64g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	12.5% 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	84.3% 337μg	21.3% 85μg	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	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	151% 1.36mg	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	121% 9.65mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	143% 3.28mg	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% 1641mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Pilinuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Dried Pilinuts:

• 5 ounces of Toasted Sunflower Seeds have 3.1 times more Vitamin B2, 8.1 times more Vitamin B3, 14.7 times more Vitamin B5, 7 times more Vitamin B6 and 4 times more Vitamin B9 than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 2.8 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Dried Pilinuts:

• 5 ounces of Toasted Sunflower Seeds have 1.9 times more Copper, 1.9 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 2.5 times more Calcium and 2.3 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Pilinuts contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 4.9 times more Omega 6, 5.2 times more Carbohydrate and 1.6 times more Protein than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 1.4 times more Fat and 5.2 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Pilinuts offer comparable quantities of Energy per five ounces.