Comparing Nutrients in 14 ounces Pecans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	95% 2743kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	73.5% 96g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	15% 11g	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	0.22% 0.16g	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 15.5g	NA	g per day for Men 19-50 years
Fiber	100% 38g	116% 44g	38g per day for Men 19-50 years
Protein	65% 36.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	235% 941μg	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	4.85% 4.37mg	6.17% 5.56mg	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	37% 5.56mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	126% 10mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 6.2 times more Vitamin B1 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 6 times more Vitamin B3, 8.2 times more Vitamin B5, 3.8 times more Vitamin B6, 10.8 times more Vitamin B9, 1.3 times more Vitamin C and 18.6 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 2.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.5 times more Iron, 4.2 times more Phosphorus, 2.1 times more Potassium and 20.9 times more Selenium than Pecans nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 1.4 times more Fat, 14.3 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Fiber per 14 oz.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.