Comparing Nutrients in 14 ounces Sunflower Seeds VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	80% 2318kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	527% 89.5g	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	39.7% 51.6g	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	99% 37.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	57% 0.74mg	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	225% 901μg	15% 59.5μg	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	6.17% 5.56mg	3.1% 2.78mg	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	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	31% 310mg	26.6% 266mg	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	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	260% 21mg	123% 9.8mg	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	638% 14.7mg	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	374% 2619mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 6.9 times more Vitamin B3, 1.5 times more Vitamin B5, 7.2 times more Vitamin B6, 15.1 times more Vitamin B9, 2 times more Vitamin C and 13.9 times more Vitamin E than Oil Roasted Pecans.
• Both Dried Sunflower Seed Kernels as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 1.5 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium and 8.8 times more Selenium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.9 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Pecans have similar amounts of Calcium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Fat, 1.6 times more Saturated Fat, 17.2 times more Omega 3 and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Pecans have similar amounts of Energy, Omega 6 and Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.