Comparing Nutrients in 100 grams Sunflower Seeds VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Energy	20% 584kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	77.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	10.7% 7.74g	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	0.3% 0.22g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 7.1g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	37% 20.8g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	86.3% 1.12mg	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	56.8% 227μg	12.8% 51μg	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	1.56% 1.4mg	3.33% 3mg	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	234% 35mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Calcium	7.8% 78mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	144% 1.3mg	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	65.6% 5.25mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	54% 1.24mg	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	94% 660mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.05% 1.85g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Dry Roasted Pistachio Nuts contain 4.3 times more Vitamin A, 2.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B6 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 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.
• While Dry Roasted Pistachio Nuts contain 1.4 times more Calcium and 1.6 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

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