CALORIC DENSITY
Pistachio, nuts, raw
Sunflower seeds, kernels, tstd, wo/salt
5.57
6.19
12151
12039
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 6g
Carbohydrates = 10g
Carbohydrates = 7g
Fat = 16g
Fat = 18g
Fiber = 4g
Fiber = 4g
Monounsaturated = 8g
Monounsaturated = 4g
Polyunsaturated = 5g
Polyunsaturated = 12g
Saturated Fat = 2g
Saturated Fat = 2g
Protein 7g 6g Carbohydrate 10g 7g Fiber 4g 4g Fat 16g 18g Monounsat. Fat 8g 18g Polyunsat. Fat 5g 12g Saturated Fat 2g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 2%
Vitamin A = 0%
Vitamin C = 2%
Vitamin C = 1%
Vitamin E = 7%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 2% 0% Vitamin C 2% 1% Vitamin E 7% 0% Vitamin K 0% 0%
Pistachio have significantly more Vitamins E than sunflower seeds. Pistachio are a good source of Thiamin, Phosphorus, Iron. Pistachio are a great source of Vitamin B6. Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 31%
Vitamin B1 = 11%
Vitamin B2 = 5%
Vitamin B2 = 8%
Vitamin B3 = 4%
Vitamin B3 = 11%
Vitamin B5 = 4%
Vitamin B5 = 46%
Vitamin B6 = 55%
Vitamin B6 = 24%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 31% 11% Vitamin B2 5% 8% Vitamin B3 4% 11% Vitamin B5 4% 46% Vitamin B6 55% 24% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 11%
Potassium = 5%
Calcium = 8%
Calcium = 4%
Magnesium = 12%
Magnesium = 12%
Phosphorus = 30%
Phosphorus = 65%
Iron = 25%
Iron = 37%
Manganese = 19%
Manganese = 30%
Selenium = 6%
Selenium = 0%
Copper = 47%
Copper = 59%
Zinc = 8%
Zinc = 18%
Sodium 0% 0% Potasium 11% 5% Calcium 8% 4% Magnesium 12% 12% Phosphorus 30% 65% Iron 25% 37% Manganese 19% 30% Selenium 6% 0% Copper 47% 59% Zinc 8% 18%
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