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Comparing Nutrients in 100 calories PecansVS Sunflower Seeds

Weight per 100 calories

Pecans
14.5g
Sunflower Seeds
17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Pecans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
10.7%10.4g
Fat
9.1%8.8g
10.4 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.8%0.89g
Saturated Fat
2.4%0.76g
0.89 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
8.9%0.14g
Omega 3
0.64%0.01g
0.14 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
17.6%3g
Omega 6
23.2%3.95g
3 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
1.54%2g
Carbohydrate
2.63%3.42g
2 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.79%0.57g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.57 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.008%0.006g
Fructose
NA
≤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]
0.006 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.006g
Glucose
NA
0.006 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.56g
Sucrose
%0.43g
0.56 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
3.66%1.4g
Fiber
3.88%1.47g
1.4 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
2.37%1.33g
Protein
6.35%3.56g
1.33 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.048%0.43μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0.43 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
7.96%0.096mg
Vitamin B1
21%0.25mg
Thiamine
0.096 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
1.45%0.019mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.019 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
1.06%0.17mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.17 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.5%0.12mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.12 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
2.34%0.03mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.03 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%3.3μg
Vitamin B7
NA
Biotin
3.3 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.8%3.2μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
3.2 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.18%0.16mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0.16 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
1.35%0.2mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.2 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0.42%0.51μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.51 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1%10mg
Calcium
1.34%13.4mg
10 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
19.3%0.17mg
Copper
34.2%0.31mg
0.17 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.036%1.45μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
1.45 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
4.58%0.37mg
Iron
11.2%0.9mg
0.37 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
4.17%17.5mg
Magnesium
13.3%55.7mg
17.5 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
28.3%0.65mg
Manganese
14.5%0.33mg
0.65 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
5%2.26μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
2.26 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
5.73%40mg
Phosphorus
16%113mg
40 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
1.75%59.3mg
Potassium
3.25%110mg
59.3 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1%0.55μg
Selenium
16.5%9.08μg
0.55 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
0.1%1.54mg
0 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
5.96%0.66mg
Zinc
7.8%0.86mg
0.66 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.014%0.51g
Water
0.022%0.81g
0.51 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Pecans vs Sunflower Seeds:
Comparing minerals per 100 calories for Pecans vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: