Comparing Nutrients in 100 grams Pine Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.2% 673kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	18.5% 24g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	3.77% 2.73g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	62% 0.8mg	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	59.3% 237μg	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	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	144% 79.3μg	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pine Nuts vs Roasted Sunflower Seeds:

• Dried Pine Nuts have 3.4 times more Vitamin B1 and 20 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 22.5 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pine Nuts vs Roasted Sunflower Seeds:

• Dried Pine Nuts have 1.5 times more Iron, 1.9 times more Magnesium, 4.2 times more Manganese and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 113.3 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 100 grams:

• Dried Pine Nuts have 1.4 times more Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Carbohydrate, 3 times more Fiber and 1.4 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Omega 6 per 100 g.
• Both Dried Pine Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.