Comparing Nutrients in 14 ounces Sunflower Seeds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pecans	5%	88%	7%

Macro Nutrients

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	80% 2318kcal	95% 2743kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	294% 286g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	42.3% 55g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	21.7% 15.8g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 15.5g	g per day for Men 19-50 years
Fiber	90% 34g	100% 38g	38g per day for Men 19-50 years
Protein	147% 82.5g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	300% 90μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	22% 87.3μg	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	6.17% 5.56mg	4.85% 4.37mg	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	931% 140mg	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	31% 310mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	260% 21mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	777% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2619mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	163% 18mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sunflower Seeds have 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6, 10.3 times more Vitamin B9 and 25.1 times more Vitamin E than Pecans.
• While 14 oz of Pecans nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Pecans:

• 14 ounces of Sunflower Seeds have 1.5 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium and 13.9 times more Selenium than Pecans.
• While 14 oz of Pecans nuts contain 2.3 times more Manganese than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pecans contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.4 times more Carbohydrate and 2.3 times more Protein than Pecans.
• While 14 oz of Pecans nuts contain 1.4 times more Fat, 1.4 times more Saturated Fat, 16.4 times more Omega 3 and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pecans offer comparable quantities of Energy, Omega 6 and Fiber per 14 ounces.