Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	20.4% 592kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	10% 13g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	4.95% 3.6g	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% 0g	0.097% 0.07g	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	% 0.74g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 3.45g	g per day for Men 19-50 years
Fiber	28% 10.6g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	36% 20g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	8.5% 34μg	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	1.22% 1.1mg	0.89% 0.8mg	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	242% 36.3mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	147% 1.32mg	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	53.5% 4.3mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1139mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.062% 2.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Pine Nuts:

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Vitamin B2, 22.2 times more Vitamin B5, 8.4 times more Vitamin B6, 6.9 times more Vitamin B9, 1.4 times more Vitamin C and 3.9 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain 17.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Pine Nuts:

• Oil Roasted Sunflower Seed Kernels have 5.4 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus and 111.7 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Iron, 2 times more Magnesium and 4.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Saturated Fat, 1.8 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Fat and 2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Pine Nuts have similar amounts of Energy, Omega 6 and Sugars per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.