Comparing Nutrients in 7 ounces Roasted Pistachios VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1135kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	43% 56g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	21% 15.4g	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	0.6% 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	% 4.96g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	45% 17g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	205% 2.67mg	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	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	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.2% 212mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	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	100% 8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 4.3 times more Vitamin A, 2.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 16.2 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Pistachios vs Sunflower Seeds:

• Dry Roasted Pistachio Nuts have 1.4 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 5.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pistachio Nuts have 1.3 times more Saturated Fat, 3.5 times more Omega 3, 1.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 7 oz.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.