Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 6.85g	g per day for Men 19-50 years
Fiber	60% 23g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	61% 34g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	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	53.7% 0.64mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	NA	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pine Nuts per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B2, 22.6 times more Vitamin B5, 8.6 times more Vitamin B6 and 7 times more Vitamin B9 than Pine Nuts.
• Both Toasted Sunflower Seeds and Pine Nuts provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 3.6 times more Calcium, 1.4 times more Copper, 1.2 times more Iron and 2 times more Phosphorus than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.9 times more Magnesium and 4.2 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pine Nuts contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Saturated Fat, 1.6 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pine Nuts offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.