Comparing Nutrients in 100 grams Roasted Pistachios VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Roasted Pistachios	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	19.7% 572kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.65g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	77.2% 13g	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	21.8% 28.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	0.3% 0.22g	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	% 0.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 10.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	15% 5.7g	38g per day for Men 19-50 years
Protein	37.6% 21g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	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	12.8% 51μg	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	3.33% 3mg	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	14.5% 2.17mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	50.4% 4.03mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	67% 469mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Pistachios 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 Roasted Pistachios vs Sunflower Seed Butter:

• 100 grams of Roasted Pistachios have 13.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B6 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 4.9 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B9 and 10.5 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Sunflower Seed Butter provide similar amounts of Vitamin C per 100 grams.
• Both Dry Roasted Pistachio 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 Roasted Pistachios vs Sunflower Seed Butter:

• 100 grams of Roasted Pistachios have 1.7 times more Calcium and 1.7 times more Potassium than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 2.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 10.4 times more Selenium and 2.1 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Sunflower Seed Butter contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Pistachios have 1.2 times more Saturated Fat, 4.2 times more Omega 3, 1.3 times more Omega 6, 1.2 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.4 times more Sugars than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Sunflower Seed Butter offer comparable quantities of Energy and Fat per 100 grams.