Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Energy	81% 2350kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	78% 25g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	247% 3.95g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	457% 77.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	17% 12.3g	22.2% 16g	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% 0g	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	% 2.94g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 16g	g per day for Men 19-50 years
Fiber	111% 42g	98% 37.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	16% 63.5μg	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	4.85% 4.37mg	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	961% 144mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Calcium	34.5% 345mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	515% 4.63mg	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	212% 17mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	679% 15.6mg	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	646% 4521mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	183% 20mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.12% 4.45g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.9 times more Vitamin B5, 4.2 times more Vitamin B6, 14.6 times more Vitamin B9, 1.6 times more Vitamin C and 27.9 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3.9 times more Phosphorus and 19.6 times more Selenium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Magnesium, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Fat, 12.3 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Energy, Saturated Fat and Fiber per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.