Comparing Nutrients in 100 grams Pistachio Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.3% 560kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	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% 27g	15.4% 20g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 6.87g	% 2.5g	g per day for Men 19-50 years
Fiber	28% 10.6g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	36% 20g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	6.22% 5.6mg	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	19% 2.86mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	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	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	70% 490mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pistachio Nuts vs Sunflower Seeds:

• Raw Pistachio Nuts have 8.7 times more Vitamin A, 1.3 times more Vitamin B6 and 4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 12.3 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw 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 Pistachio Nuts vs Sunflower Seeds:

• Raw Pistachio Nuts have 1.3 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, 2.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 7.6 times more Selenium and 2.3 times more Zinc than Raw Pistachio Nuts.

Comparison of macro-nutrients per 100 grams:

• Raw Pistachio Nuts have 1.3 times more Saturated Fat, 4.8 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 100 g.
• Both Raw Pistachio Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.