Comparing Nutrients in 7 ounces Roasted Pistachios VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Pistachios	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1135kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	35% 45.4g	130g per day for Men 19-50 years
Sugars	21% 15.4g	8.5% 6.17g	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	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	% 0.5g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 14g	% 4.7g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oil Roasted 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% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.2% 212mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 2.7 times more Vitamin C and 4.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B3, 13.5 times more Vitamin B5, 4.6 times more Vitamin B9 and 16.7 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Pistachio Nuts have 1.2 times more Calcium and 2.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.7 times more Manganese, 2.4 times more Phosphorus, 7.8 times more Selenium and 2.2 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pistachio Nuts have 2.6 times more Omega 3, 1.2 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Saturated Fat and 2.6 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 7 oz.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.