Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Energy	20% 582kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	18.5% 24g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	% 7.1g	g per day for Men 19-50 years
Fiber	29.2% 11g	27% 10.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Pistachios	Recommended Dietary Allowance
Calcium	7% 70mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.05% 1.85g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Vitamin B3, 13.7 times more Vitamin B5, 4.6 times more Vitamin B9 and 12 times more Vitamin E than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain more Vitamin A, 6.6 times more Vitamin B1, 1.4 times more Vitamin B6, 2.1 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Roasted Pistachios:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 1.7 times more Manganese, 2.5 times more Phosphorus, 7.9 times more Selenium and 2.3 times more Zinc than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.5 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pistachio Nuts have similar amounts of Iron, Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Omega 6 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 3.1 times more Omega 3 and 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pistachio Nuts have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.