Comparing Nutrients in 100 grams Pinyon Pine Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	21.7% 629kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	28% 10.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	42.3% 0.55mg	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	14.5% 58μg	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	2.22% 2mg	3% 2.7mg	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	153% 23mg	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

	Pinyon Pine Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.8% 8mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	177% 1.6mg	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	38.3% 3.06mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	90% 2.07mg	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	5% 35mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	190% 104μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Sunflower Seed Butter per 100 g

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

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

• 100 grams of Pinyon Pine Nuts have 23.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B3, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.4 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pinyon Pine Nuts have 2.1 times more Manganese and 24 times more Sodium than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 8 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 19 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter contain similar levels of Potassium and Zinc per 100 grams.
• 100 grams of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pinyon Pine Nuts have 2 times more Saturated Fat, 15.7 times more Omega 3, 2.6 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Carbohydrate per 100 grams.