Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	43% 1248kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	56% 21.2g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	41% 23g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	84% 1.1mg	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	28.8% 115μg	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	4.4% 3.97mg	5.95% 5.36mg	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	NA	303% 45.4mg	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

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.6% 16mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	352% 3.17mg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	179% 4.1mg	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	9.92% 69.5mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Pinyon Pine Nuts versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pinyon Pine Nuts vs Sunflower Seed Butter:

• 7 ounces of Pinyon Pine Nuts have 23.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B3, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.4 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pinyon Pine Nuts vs Sunflower Seed Butter:

• 7 ounces of Pinyon Pine Nuts have 2.1 times more Manganese and 24 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 8 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 19 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pinyon Pine Nuts have 2 times more Saturated Fat, 15.7 times more Omega 3, 2.6 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.