Comparing Nutrients in 7 ounces Dried Pilinuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Pilinuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.2% 1427kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	193% 62g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	88.8% 15g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	NA	58% 22g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	123% 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	29.8% 119μg	118% 470μg	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	1.32% 1.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.8% 288mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	404% 3.63mg	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	87.6% 7mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	182% 4.2mg	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	163% 1141mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Pilinuts vs Roasted Sunflower Seeds:

• Dried Pilinuts have 8.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B2, 13.6 times more Vitamin B3, 14.7 times more Vitamin B5, 7 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Pilinuts vs Roasted Sunflower Seeds:

• Dried Pilinuts have 2.1 times more Calcium and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pilinuts have 1.2 times more Energy, 1.6 times more Fat and 6 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Omega 6, 6 times more Carbohydrate and 1.8 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.