Comparing Nutrients in 7 ounces Pistachio Nuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pistachio Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	38.3% 1111kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	54.7% 71g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 13.6g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	27% 10.3g	38g per day for Men 19-50 years
Protein	71.4% 40g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	115% 1.5mg	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	110% 441μg	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	12.3% 11mg	2.87% 2.58mg	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	38% 5.68mg	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

	Pistachio Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	21% 208mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	378% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.75μg	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	97% 7.78mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	170% 3.9mg	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	139% 972mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Pistachio Nuts vs Sunflower Seed Flour:

• 7 ounces of Pistachio Nuts have 13 times more Vitamin A, 2.3 times more Vitamin B6 and 4.3 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 3.7 times more Vitamin B1, 1.7 times more Vitamin B2, 5.6 times more Vitamin B3, 12.7 times more Vitamin B5 and 4.4 times more Vitamin B9 than Raw Pistachio Nuts.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pistachio Nuts vs Sunflower Seed Flour:

• 7 ounces of Pistachio Nuts have 15.3 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 8.3 times more Selenium and 2.3 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Flour contain similar levels of Calcium per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pistachio Nuts have 1.7 times more Energy, 28.1 times more Fat, 42.8 times more Saturated Fat, 144.5 times more Omega 3, 16.2 times more Omega 6 and 2 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Carbohydrate and 2.4 times more Protein than Raw Pistachio Nuts.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3