Comparing Nutrients in 100 grams Sunflower Seed Flour VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Sunflower Seed Flour	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	11.2% 326kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	15% 19.3g	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	13.7% 5.2g	28% 10.7g	38g per day for Men 19-50 years
Protein	86% 48g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	8.54% 0.11mg	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	55.5% 222μg	14.5% 58μg	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	1.44% 1.3mg	2.22% 2mg	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

	Sunflower Seed Flour	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	11.4% 114mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	115% 1.04mg	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	82.8% 6.62mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	188% 4.33mg	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	98% 689mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	18.5% 628mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Pinyon Pine Nuts per 100 g

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

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Pinyon Pine Nuts:

• 100 grams of Sunflower Seed Flour have 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 31.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 1.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pinyon Pine Nuts provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Pinyon Pine Nuts:

• 100 grams of Sunflower Seed Flour have 14.3 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 19.7 times more Phosphorus than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 2.2 times more Manganese, 9.4 times more Potassium and 24 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pinyon Pine Nuts contain similar levels of Zinc per 100 grams.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 1.9 times more Carbohydrate and 4.2 times more Protein than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 1.9 times more Energy, 37.9 times more Fat, 67.9 times more Saturated Fat, 393.5 times more Omega 3, 28.7 times more Omega 6 and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3