Comparing Nutrients in 1 kilogram Oil Roasted Pecans VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	247% 7150kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	176% 229g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 39g	% 23.7g	g per day for Men 19-50 years
Fiber	250% 95g	279% 106g	38g per day for Men 19-50 years
Protein	164% 92g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	609% 7.9mg	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	37.5% 150μg	585% 2340μg	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	12.2% 11mg	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	169% 25.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	67% 670mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	2004% 18mg	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	309% 24.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1609% 37mg	904% 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	376% 2630mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 1.5 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 3.4 times more Vitamin B3, 9.4 times more Vitamin B5, 4.2 times more Vitamin B6, 15.6 times more Vitamin B9, 1.6 times more Vitamin C and 14.4 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Pecans have 1.8 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 4.3 times more Phosphorus and 13 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Pecans have 1.2 times more Energy, 1.5 times more Fat, 12.7 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Omega 6, 1.8 times more Carbohydrate and 2.2 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat and Fiber per 1 kg.
• Both Oil Roasted Pecans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.