Comparing Nutrients in 100 grams Pistachio Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	19.3% 560kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	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% 27g	18% 23.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 10.5g	g per day for Men 19-50 years
Fiber	28% 10.6g	15% 5.7g	38g per day for Men 19-50 years
Protein	36% 20g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	6.22% 5.6mg	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	19% 2.86mg	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

	Pistachio Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10.5% 105mg	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	0.085% 3.4μg	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	49% 3.92mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	70% 490mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Pistachio 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 Pistachio Nuts vs Sunflower Seed Butter:

• 100 grams of Pistachio Nuts have 16.4 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.1 times more Vitamin C than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B9 and 8 times more Vitamin E than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 100 grams.
• Both Raw 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 Pistachio Nuts vs Sunflower Seed Butter:

• 100 grams of Pistachio Nuts have 1.6 times more Calcium and 1.8 times more Potassium than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 2.6 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 14.9 times more Selenium and 2.2 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pistachio Nuts have 1.3 times more Saturated Fat, 5.8 times more Omega 3, 1.4 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.4 times more Sugars than Raw Pistachio Nuts.
• Both Pistachio Nuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.