Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Sunflower Seed Flour	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	22.3% 647kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	153% 26g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	21% 15.4g	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	0.6% 0.44g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	27% 10.3g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	170% 95g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	171% 2.23mg	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	25.3% 101μg	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	6.6% 5.95mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	285% 2.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	107% 2.47mg	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	133% 931mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.096% 3.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dry Roasted Pistachio Nuts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Sunflower Seed Flour have 4.6 times more Vitamin B1, 5.3 times more Vitamin B3, 12.9 times more Vitamin B5 and 4.4 times more Vitamin B9 than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 1.5 times more Vitamin B6 and 2.3 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dry Roasted Pistachio Nuts with Salt 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 Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Sunflower Seed Flour have 1.3 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 5.8 times more Selenium and 2.1 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 15 times more Potassium and 142.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dry Roasted Pistachio Nuts with Salt 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 Sunflower Seed Flour have 1.3 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 1.7 times more Energy, 28.5 times more Fat, 40.9 times more Saturated Fat, 106 times more Omega 3, 15.1 times more Omega 6 and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3