Comparing Nutrients in 1 kilogram Roasted Pecans VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	245% 7100kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	163% 52g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	185% 241g	130g per day for Men 19-50 years
Sugars	56% 40.6g	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	% 40g	NA	g per day for Men 19-50 years
Fiber	247% 94g	292% 111g	38g per day for Men 19-50 years
Protein	170% 95g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	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	141% 7.03mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	618% 8.04mg	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	40% 160μg	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	7.78% 7mg	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	86.7% 13mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	72% 720mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	2033% 18.3mg	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	350% 28mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	917% 21mg	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	419% 2930mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.8 times more Vitamin B9, 2 times more Vitamin C and 20.1 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans 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 Roasted Pecans vs Roasted Sunflower Seeds:

• Dry Roasted Pecans have 1.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Phosphorus, 2 times more Potassium and 19.8 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans 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:

• Dry Roasted Pecans have 1.2 times more Energy, 1.5 times more Fat, 1.2 times more Saturated Fat, 14.4 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 1.7 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Dry Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.