Comparing Nutrients in 100 grams Pine Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pine Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.2% 673kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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	10% 13g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 2.37g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	61% 0.79mg	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	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	0.89% 0.8mg	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	69% 5.53mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 17.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 22.2 times more Vitamin B5, 8.4 times more Vitamin B6, 6.9 times more Vitamin B9, 1.4 times more Vitamin C and 3.9 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Dried Pine Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Pine Nuts have 1.3 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 1.2 times more Potassium and 1.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus and 111.7 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 100 grams:

• Dried Pine Nuts have 1.3 times more Fat and 2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Saturated Fat, 1.8 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Omega 6 and Sugars per 100 g.
• Both Dried Pine Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.