Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	387% 65.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	20% 26g	130g per day for Men 19-50 years
Sugars	29% 21g	9.83% 7.12g	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% 0g	0.19% 0.14g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 21g	% 6.85g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	17% 67.5μg	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	5.95% 5.36mg	1.76% 1.6mg	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	303% 45.4mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Pine Nuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	292% 2.63mg	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	102% 8.18mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	189% 1322mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Pine Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Pine Nuts:

• 7 ounces of Sunflower Seed Butter have 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.9 times more Vitamin B6, 7 times more Vitamin B9, 3.4 times more Vitamin C and 2.5 times more Vitamin E than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 6.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Pine Nuts:

• 7 ounces of Sunflower Seed Butter have 4 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 149.1 times more Selenium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.3 times more Iron, 4.2 times more Manganese and 1.3 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.8 times more Carbohydrate, 2.9 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 3.3 times more Omega 3 and 3.4 times more Omega 6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pine Nuts offer comparable quantities of Energy, Fat and Saturated Fat per seven ounces.