Comparing Nutrients in 7 ounces Pine Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1336kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	7.17% 5.2g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	% 4.96g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	45% 17g	38g per day for Men 19-50 years
Protein	48.5% 27g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	113% 450μg	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	1.76% 1.6mg	3.1% 2.78mg	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	123% 18.5mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	397% 3.57mg	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	137% 11mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pine Nuts vs Sunflower Seeds:

• Dried Pine Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 14.3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pine Nuts vs Sunflower Seeds:

• Dried Pine Nuts have 4.5 times more Manganese and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 75.7 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 1.3 times more Fat, 2.7 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Dried Pine Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.