Comparing Nutrients in 100 grams Pine Nuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pine Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	23.2% 673kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	27.6% 36g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	55.5% 222μg	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	0.89% 0.8mg	1.44% 1.3mg	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	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	190% 1.7mg	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	69% 5.53mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	86% 1.98mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Sunflower Seed Flour per 100 g

Compare the macro and micronutrient content in 100 g of Pine Nuts versus 100 g of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pine Nuts vs Sunflower Seed Flour:

• 100 g of Partially Defatted Sunflower Seed Flour contain 8.8 times more Vitamin B1, 1.7 times more Vitamin B3, 21.1 times more Vitamin B5, 8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 100 grams.
• Both Dried Pine Nuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pine Nuts vs Sunflower Seed Flour:

• 100 grams of Pine Nuts have 4.5 times more Manganese, 8.9 times more Potassium and 1.3 times more Zinc than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 7.1 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 83.1 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Sunflower Seed Flour contain similar levels of Iron and Phosphorus per 100 grams.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium and Selenium
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 2.1 times more Energy, 42.5 times more Fat, 35.5 times more Saturated Fat, 82 times more Omega 3 and 38.2 times more Omega 6 than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 2.7 times more Carbohydrate, 1.4 times more Fiber and 3.5 times more Protein than Dried Pine Nuts.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3