Comparing Nutrients in 100 grams Dried Pilinuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Pilinuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.8% 719kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	NA	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 3.98g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	19.3% 11g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.24% 0.52mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	61% 0.79mg	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	15% 60μg	58.5% 234μg	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	0.67% 0.6mg	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	200% 1.8mg	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	44% 3.53mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	90% 2.08mg	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	82% 575mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.075% 2.77g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Pilinuts vs Oil Roasted Sunflower Seeds:

• Dried Pilinuts have 2.9 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B2, 8 times more Vitamin B3, 14.5 times more Vitamin B5, 6.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Pilinuts vs Oil Roasted Sunflower Seeds:

• Dried Pilinuts have 1.7 times more Calcium and 2.4 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2 times more Phosphorus and 1.8 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pilinuts have 1.2 times more Energy, 1.6 times more Fat and 4.4 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Omega 6, 5.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.