Comparing Nutrients in 7 ounces Pistachio Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	38.3% 1111kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	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	41.5% 54g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	0.66% 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	% 4.96g	g per day for Men 19-50 years
Fiber	55.4% 21g	45% 17g	38g per day for Men 19-50 years
Protein	71.4% 40g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	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	12.3% 11mg	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	38% 5.68mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 208mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	139% 972mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 8.7 times more Vitamin A, 1.3 times more Vitamin B6 and 4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 12.3 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw 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 Pistachio Nuts vs Sunflower Seeds:

• Raw Pistachio Nuts have 1.3 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, 2.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 7.6 times more Selenium and 2.3 times more Zinc than Raw Pistachio Nuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Pistachio Nuts have 1.3 times more Saturated Fat, 4.8 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Raw Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.