Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1248kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	436% 74g	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	31.4% 41g	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	56% 21.2g	60% 23g	38g per day for Men 19-50 years
Protein	41% 23g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Toasted 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	206% 2.47mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	28.8% 115μg	118% 472μg	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	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	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

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	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	9.92% 69.5mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Pinyon Pine Nuts have 3.8 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 33.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pinyon Pine Nuts have 1.8 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 1.8 times more Copper, 2.2 times more Iron and 33.1 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds contain similar levels of 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 1.6 times more Saturated Fat and 10 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 and 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per seven ounces.