Comparing Nutrients in 7 ounces Dry Roasted Pistachio Nuts with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1129kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	37% 12g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	31.4% 41g	130g per day for Men 19-50 years
Sugars	21% 15.4g	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	0.6% 0.44g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	60% 23g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	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	25.3% 101μg	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	6.6% 5.95mg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.2% 212mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	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	100% 8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	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	133% 931mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.096% 3.55g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Pistachio Nuts with Salt 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 Dry Roasted Pistachio Nuts with Salt vs Toasted Sunflower Seeds:

• 7 ounces of Dry Roasted Pistachio Nuts with Salt have 2.1 times more Vitamin B1, 1.4 times more Vitamin B6 and 2.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B3, 13.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts with Salt 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 Dry Roasted Pistachio Nuts with Salt vs Toasted Sunflower Seeds:

• 7 ounces of Dry Roasted Pistachio Nuts with Salt have 1.9 times more Calcium, 2.1 times more Potassium and 142.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 2.5 times more Phosphorus and 2.3 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Pistachio Nuts with Salt have 2.7 times more Omega 3, 1.3 times more Carbohydrate and 1.2 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Omega 6 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per seven ounces.