Comparing Nutrients in 7 ounces Pine Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1336kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	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	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	58% 22g	38g per day for Men 19-50 years
Protein	48.5% 27g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	123% 1.6mg	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	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	1.76% 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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	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	137% 11mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 3.4 times more Vitamin B1 and 20 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 22.5 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Pine Nuts have 1.5 times more Iron, 1.9 times more Magnesium, 4.2 times more Manganese and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 113.3 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 1.4 times more Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Omega 6 per 7 oz.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.