Comparing Nutrients in 7 ounces Sunflower Seeds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	40% 1159kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	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	30.5% 39.7g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	56% 21.2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pinyon 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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	130% 10.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.4 times more Vitamin B5, 12.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pinyon Pine Nuts have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pinyon 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 Pinyon Pine Nuts:

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 18.9 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.2 times more Manganese and 8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pinyon Pine Nuts have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Protein than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.1 times more Saturated Fat and 13.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.