Comparing Nutrients in 14 ounces Roasted Pecans VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	97% 2818kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	73.5% 96g	130g per day for Men 19-50 years
Sugars	22.2% 16g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	116% 44g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	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	56% 2.8mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	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	3.1% 2.78mg	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	34.4% 5.16mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.6% 286mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	139% 11mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	166% 1163mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.8 times more Vitamin B9, 2 times more Vitamin C and 20.1 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans 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 Roasted Pecans vs Roasted Sunflower Seeds:

• Dry Roasted Pecans have 1.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Phosphorus, 2 times more Potassium and 19.8 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans 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:

• Dry Roasted Pecans have 1.2 times more Energy, 1.5 times more Fat, 1.2 times more Saturated Fat, 14.4 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 1.7 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Dry Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.