Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	56% 21.2g	38g per day for Men 19-50 years
Protein	71% 40g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pinyon Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Pinyon Pine Nuts:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 33 times more Vitamin B5, 7.1 times more Vitamin B6 and 4 times more Vitamin B9 than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 3.9 times more Vitamin B1 and 1.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pinyon Pine Nuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Pinyon Pine Nuts:

• 7 ounces of Oil Roasted Sunflower Seeds have 10.9 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 32.5 times more Phosphorus and 1.2 times more Zinc than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.8 times more Magnesium, 2.1 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Omega 6 and 1.7 times more Protein than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.3 times more Saturated Fat and 9.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per seven ounces.