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Comparing Nutrients in 1 kilogram PecansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Sunflower Seeds
13%
74%
13%
1 kg ▼

Macro Nutrients

238%6910kcal
Energy
201%5840kcal
6910 kcalvs5840 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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742%720g
Fat
531%515g
720 gvs515 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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193%61.8g
Saturated Fat
139%44.6g
61.8 gvs44.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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616%9.86g
Omega 3
37.5%0.6g
9.86 gvs0.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1213%206g
Omega 6
1356%231g
206 gvs231 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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107%139g
Carbohydrate
154%200g
139 gvs200 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
54.8%39.7g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
39.7 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.55%0.4g
Fructose
NA
≤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]
0.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.4g
Glucose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%39g
Sucrose
%25g
39 gvs25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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253%96g
Fiber
226%86g
96 gvs86 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
164%92g
Protein
371%208g
92 gvs208 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
3.33%30μg
RAE, retinol activity equivalents
30 μgvs30 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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550%6.6mg
Vitamin B1
1233%15mg
Thiamine
6.6 mgvs15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B2
273%3.55mg
Riboflavin
1.3 mgvs3.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73%11.7mg
Vitamin B3
521%83.4mg
Niacin, nicotinic acid, niacinamide
11.7 mgvs83.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
173%8.63mg
Vitamin B5
226%11.3mg
Pantothenic acid
8.63 mgvs11.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
162%2.1mg
Vitamin B6
1035%13.5mg
Pyridoxine
2.1 mgvs13.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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757%227μg
Vitamin B7
NA
Biotin
227 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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55%220μg
Vitamin B9
568%2270μg
Folates and Folic Acid
220 μgvs2270 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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12.2%11mg
Vitamin C
15.6%14mg
Ascorbic acid
11 mgvs14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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93%14mg
Vitamin E
2345%352mg
Tocopherols and Tocotrienols
14 mgvs352 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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29%35μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
35 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
78%780mg
700 mgvs780 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1333%12mg
Copper
2000%18mg
12 mgvs18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.5%100μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
100 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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316%25.3mg
Iron
656%52.5mg
25.3 mgvs52.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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288%1210mg
Magnesium
774%3250mg
1210 mgvs3250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1957%45mg
Manganese
848%19.5mg
45 mgvs19.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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347%156μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
156 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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396%2770mg
Phosphorus
943%6600mg
2770 mgvs6600 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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121%4100mg
Potassium
190%6450mg
4100 mgvs6450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69%38μg
Selenium
964%530μg
38 μgvs530 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
6%90mg
0 mgvs90 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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412%45.3mg
Zinc
455%50mg
45.3 mgvs50 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.95%35.2g
Water
1.28%47.3g
35.2 gvs47.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Pecans vs Sunflower Seeds:
Comparing minerals per 1 kilogram for Pecans vs Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



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