Comparing Nutrients in 100 calories Pecans VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Pecans: 14.5g
• Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.54% 2g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	0.72% 0.53g	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	0.008% 0.006g	0% 0g	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	% 0.006g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.4g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.048% 0.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.96% 0.096mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.45% 0.019mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.06% 0.17mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.34% 0.03mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11% 3.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.8% 3.2μg	9.9% 39.5μg	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	0.18% 0.16mg	0.21% 0.19mg	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	1.35% 0.2mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.51μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	34% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.036% 1.45μg	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	4.58% 0.37mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	4.17% 17.5mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	15.3% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	5% 2.26μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.73% 40mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.3mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.014% 0.51g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pecans vs Oil Roasted Sunflower Seeds:

• Pecans nuts have 1.8 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 9.4 times more Vitamin B5, 4.4 times more Vitamin B6, 12.4 times more Vitamin B9 and 30.3 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Pecans vs Oil Roasted Sunflower Seeds:

• Pecans nuts have 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 1.8 times more Copper, 2 times more Iron, 4.8 times more Phosphorus, 1.4 times more Potassium, 24 times more Selenium and 1.3 times more Zinc than Pecans nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pecans nuts have 1.2 times more Fat and 10.4 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Saturated Fat, 1.9 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Pecans nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Pecans nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.