Comparing Nutrients in 100 grams Pinyon Pine Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pinyon Pine Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 629kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Toasted 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	104% 1.24mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	62% 0.81mg	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	59.5% 238μg	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	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	NA	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.8% 8mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	204% 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	38.3% 3.06mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Toasted Sunflower Seeds per 100 g

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

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

• 100 grams of Pinyon Pine Nuts have 3.8 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 33.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pinyon Pine Nuts have 1.8 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 24 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 1.8 times more Copper, 2.2 times more Iron and 33.1 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds contain similar levels of 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 1.6 times more Saturated Fat and 10 times more Omega 3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 and 1.5 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per 100 grams.