Comparing Nutrients in 100 grams Roasted Pistachios VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 572kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.65g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	77.2% 13g	136% 23g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	3.6% 2.62g	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	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	% 2.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	37.6% 21g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	103% 1.35mg	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	56.8% 227μg	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	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	14.5% 2.17mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	50.4% 4.03mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	84.8% 1.95mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 4.3 times more Vitamin A, 2.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 16.2 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 g.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Pistachios vs Sunflower Seeds:

• Dry Roasted Pistachio Nuts have 1.4 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 5.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pistachio Nuts have 1.3 times more Saturated Fat, 3.5 times more Omega 3, 1.4 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 100 g.
• Both Dry Roasted Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.