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Comparing Nutrients in 14 ounces PecansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

95%2743kcal
Energy
80%2318kcal
2743 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
294%286g
Fat
211%204g
286 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
76.6%24.5g
Saturated Fat
55.3%17.7g
24.5 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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245%3.9g
Omega 3
15%0.24g
3.9 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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482%82g
Omega 6
538%91g
82 gvs91 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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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
42.3%55g
Carbohydrate
61%79.4g
55 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
21.7%15.8g
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.8 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.22%0.16g
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]
0.16 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
NA
0.16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%15.5g
Sucrose
%9.92g
15.5 gvs9.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
100%38g
Fiber
90%34g
38 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
65%36.4g
Protein
147%82.5g
36.4 gvs82.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
1.32%12μg
RAE, retinol activity equivalents
12 μgvs12 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
218%2.6mg
Vitamin B1
490%5.87mg
Thiamine
2.6 mgvs5.87 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
39.7%0.52mg
Vitamin B2
108%1.4mg
Riboflavin
0.52 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs33 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
68.5%3.43mg
Vitamin B5
89.7%4.5mg
Pantothenic acid
3.43 mgvs4.5 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
64%0.83mg
Vitamin B6
411%5.34mg
Pyridoxine
0.83 mgvs5.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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300%90μg
Vitamin B7
NA
Biotin
90 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg
Vitamin B9
225%901μg
Folates and Folic Acid
87.3 μgvs901 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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
4.85%4.37mg
Vitamin C
6.17%5.56mg
Ascorbic acid
4.37 mgvs5.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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37%5.56mg
Vitamin E
931%140mg
Tocopherols and Tocotrienols
5.56 mgvs140 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.6%14μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
14 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
31%310mg
278 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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529%4.76mg
Copper
794%7.14mg
4.76 mgvs7.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.99%39.7μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
39.7 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
126%10mg
Iron
260%21mg
10 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
114%480mg
Magnesium
307%1290mg
480 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
777%18mg
Manganese
336%7.74mg
18 mgvs7.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
138%62μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
62 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
157%1099mg
Phosphorus
374%2619mg
1099 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
48%1627mg
Potassium
75.3%2560mg
1627 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.4%15μg
Selenium
382%210μg
15 μgvs210 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
2.4%35.7mg
0 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
163%18mg
Zinc
180%20mg
18 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.38%14g
Water
0.51%18.8g
14 gvs18.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Pecans vs Sunflower Seeds:
Comparing minerals per 14 ounces for Pecans vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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