Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seed Flour	Pine Nuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	54.7% 71g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	27% 10.3g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	170% 95g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	NA	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 Flour	Pine Nuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	164% 13mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	195% 1367mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	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	89.3% 9.82mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.12% 4.52g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour 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 Flour vs Pine Nuts:

• 7 ounces of Sunflower Seed Flour have 8.8 times more Vitamin B1, 1.7 times more Vitamin B3, 21.1 times more Vitamin B5, 8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Pine Nuts.
• Both Sunflower Seed Flour and Pine Nuts provide similar amounts of Vitamin B2 per seven ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 7.1 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 83.1 times more Selenium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 4.5 times more Manganese, 8.9 times more Potassium and 1.3 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pine Nuts contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 2.7 times more Carbohydrate, 1.4 times more Fiber and 3.5 times more Protein than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2.1 times more Energy, 42.5 times more Fat, 35.5 times more Saturated Fat, 82 times more Omega 3 and 38.2 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3