Comparing Nutrients in 1 kilogram Sunflower Seeds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pecans	5%	88%	7%

Macro Nutrients

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	201% 5840kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	107% 139g	130g per day for Men 19-50 years
Sugars	36% 26g	54.8% 39.7g	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	NA	0.55% 0.4g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 39g	g per day for Men 19-50 years
Fiber	226% 86g	253% 96g	38g per day for Men 19-50 years
Protein	371% 208g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	568% 2270μg	55% 220μg	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	15.6% 14mg	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	2345% 352mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	78% 780mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	656% 52.5mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	347% 156μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	943% 6600mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pecans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seeds has 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6, 10.3 times more Vitamin B9 and 25.1 times more Vitamin E than Pecans.
• While 1 kg of Pecans nuts contains more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Pecans:

• 1 kilogram of Sunflower Seeds has 1.5 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium and 13.9 times more Selenium than Pecans.
• While 1 kg of Pecans nuts contains 2.3 times more Manganese than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pecans contain similar levels of Calcium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.4 times more Carbohydrate and 2.3 times more Protein than Pecans.
• While 1 kg of Pecans nuts contains 1.4 times more Fat, 1.4 times more Saturated Fat, 16.4 times more Omega 3 and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pecans offer comparable quantities of Energy, Omega 6 and Fiber per one kilogram.