CALORIC DENSITY
Sunflower seeds, kernels, tstd, wo/salt
Pine nuts, pinyon, dried
6.19
6.29
12039
12149
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 = 6g
Protein = 4g
Carbohydrates = 7g
Carbohydrates = 6g
Fat = 18g
Fat = 19g
Fiber = 4g
Fiber = 3g
Monounsaturated = 4g
Monounsaturated = 7g
Polyunsaturated = 12g
Polyunsaturated = 8g
Saturated Fat = 2g
Saturated Fat = 3g
Protein 6g 4g Carbohydrate 7g 6g Fiber 4g 3g Fat 18g 19g Monounsat. Fat 4g 19g Polyunsat. Fat 12g 8g Saturated Fat 2g 3g
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 = 0%
Vitamin A = 0%
Vitamin C = 1%
Vitamin C = 1%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 1% 1% Vitamin E 0% 0% Vitamin K 0% 0%
Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus. Pine nuts are a good source of Thiamin, Magnesium.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 11%
Vitamin B1 = 40%
Vitamin B2 = 8%
Vitamin B2 = 6%
Vitamin B3 = 11%
Vitamin B3 = 12%
Vitamin B5 = 46%
Vitamin B5 = 1%
Vitamin B6 = 24%
Vitamin B6 = 3%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 11% 40% Vitamin B2 8% 6% Vitamin B3 11% 12% Vitamin B5 46% 1% Vitamin B6 24% 3% 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 = 2%
Potassium = 5%
Potassium = 6%
Calcium = 4%
Calcium = 1%
Magnesium = 12%
Magnesium = 21%
Phosphorus = 65%
Phosphorus = 2%
Iron = 37%
Iron = 16%
Manganese = 30%
Manganese = 60%
Selenium = 0%
Selenium = 0%
Copper = 59%
Copper = 33%
Zinc = 18%
Zinc = 14%
Sodium 0% 2% Potasium 5% 6% Calcium 4% 1% Magnesium 12% 21% Phosphorus 65% 2% Iron 37% 16% Manganese 30% 60% Selenium 0% 0% Copper 59% 33% Zinc 18% 14%
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