Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Sunflower Seed Flour	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	290% 49.4g	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	56% 21.2g	38g per day for Men 19-50 years
Protein	170% 95g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pinyon 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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	17% 0.22mg	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	110% 441μg	28.8% 115μg	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	4.4% 3.97mg	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	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

	Sunflower Seed Flour	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	228% 2.05mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	374% 8.6mg	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	195% 1367mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Sunflower Seed Flour have 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 31.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pinyon Pine Nuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 14.3 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 19.7 times more Phosphorus than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 2.2 times more Manganese, 9.4 times more Potassium and 24 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pinyon Pine Nuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 1.9 times more Carbohydrate and 4.2 times more Protein than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.9 times more Energy, 37.9 times more Fat, 67.9 times more Saturated Fat, 393.5 times more Omega 3, 28.7 times more Omega 6 and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3