Comparing Nutrients in 7 ounces Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	40% 1159kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	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	30.5% 39.7g	20% 26g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	% 4.96g	% 6.85g	g per day for Men 19-50 years
Fiber	45% 17g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	130% 10.4mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.12% 4.52g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 14.3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Pine Nuts:

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 75.7 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.5 times more Manganese and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Iron, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Fat, 2.7 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.