Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Energy	21.3% 619kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	27% 0.33mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pine Nuts	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	85% 6.8mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	NA	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	48% 5.3mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.062% 2.28g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B2, 22.6 times more Vitamin B5, 8.6 times more Vitamin B6, 7 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Pine Nuts.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Pine Nuts:

• Toasted Sunflower Seed Kernels no Salt have 3.6 times more Calcium, 1.4 times more Copper, 1.2 times more Iron and 2 times more Phosphorus than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.9 times more Magnesium and 4.2 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 1.2 times more Saturated Fat, 1.6 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Pine Nuts have similar amounts of Energy, Fat and Omega 6 per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.