Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	193% 62g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	436% 74g	88.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	6.08% 7.9g	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	60% 23g	NA	38g per day for Men 19-50 years
Protein	61% 34g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	17.6% 0.23mg	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	118% 472μg	29.8% 119μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Toasted Sunflower Seeds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	211% 1.9mg	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	169% 13.5mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	200% 4.6mg	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	328% 2298mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Pilinuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Dried Pilinuts:

• 7 ounces of Toasted Sunflower Seeds have 3.1 times more Vitamin B2, 8.1 times more Vitamin B3, 14.7 times more Vitamin B5, 7 times more Vitamin B6 and 4 times more Vitamin B9 than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 2.8 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Dried Pilinuts:

• 7 ounces of Toasted Sunflower Seeds have 1.9 times more Copper, 1.9 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 2.5 times more Calcium and 2.3 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Pilinuts contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 4.9 times more Omega 6, 5.2 times more Carbohydrate and 1.6 times more Protein than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 1.4 times more Fat and 5.2 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Pilinuts offer comparable quantities of Energy per seven ounces.