Lets compare vitamin content per 100 grams of Sunflower Seeds vs Pine Nuts:
Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 14.3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 3.8 times more Vitamin E than Dried Pine Nuts.
While Dried Pine Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Pine Nuts:
Dried Sunflower Seed Kernels have 4.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 75.7 times more Selenium than Dried Pine Nuts.
While Dried Pine Nuts contain 4.5 times more Manganese and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Iron, Phosphorus and Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
While Dried Pine Nuts contain 1.3 times more Fat, 2.7 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Energy and Saturated Fat per 100 g.
Both Dried Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.