Comparing Nutrients in 1 kilogram Pecans VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	238% 6910kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	185% 241g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	37.7% 27.3g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	253% 96g	292% 111g	38g per day for Men 19-50 years
Protein	164% 92g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	618% 8.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	593% 2370μg	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	12.2% 11mg	15.6% 14mg	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	93% 14mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	70% 700mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	917% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 6.2 times more Vitamin B1 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 6 times more Vitamin B3, 8.2 times more Vitamin B5, 3.8 times more Vitamin B6, 10.8 times more Vitamin B9, 1.3 times more Vitamin C and 18.6 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 2.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.5 times more Iron, 4.2 times more Phosphorus, 2.1 times more Potassium and 20.9 times more Selenium than Pecans nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pecans nuts have 1.4 times more Fat, 14.3 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 1.6 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Fiber per 1 kg.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.