Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Toasted Sunflower Seeds	Pistachio Nuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	164% 28g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 13.6g	g per day for Men 19-50 years
Fiber	60% 23g	55.4% 21g	38g per day for Men 19-50 years
Protein	61% 34g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	260% 3.37mg	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	25.3% 101μg	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	12.3% 11mg	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	38% 5.68mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	104% 2.4mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.23% 8.67g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toasted Sunflower Seeds have 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 13.6 times more Vitamin B5 and 4.7 times more Vitamin B9 than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 1.4 times more Copper, 1.7 times more Iron, 1.8 times more Manganese, 2.4 times more Phosphorus and 2.4 times more Zinc than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 1.8 times more Calcium and 2.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pistachio Nuts contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Fat and 2.7 times more Omega 6 than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 3.7 times more Omega 3 and 1.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pistachio Nuts offer comparable quantities of Energy, Saturated Fat, Fiber and Protein per seven ounces.