Comparing Nutrients in 1 kilogram Sunflower Seeds VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Energy	201% 5840kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	196% 63g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	104% 136g	130g per day for Men 19-50 years
Sugars	36% 26g	56% 40.6g	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	% 40g	g per day for Men 19-50 years
Fiber	226% 86g	247% 94g	38g per day for Men 19-50 years
Protein	371% 208g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	82.3% 1.07mg	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	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	144% 1.87mg	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	568% 2270μg	40% 160μg	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	7.78% 7mg	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	86.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Calcium	78% 780mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1297% 11.7mg	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	656% 52.5mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1710% 39.3mg	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	943% 6600mg	419% 2930mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 7.1 times more Vitamin B3, 1.6 times more Vitamin B5, 7.2 times more Vitamin B6, 14.2 times more Vitamin B9, 2 times more Vitamin C and 27.1 times more Vitamin E than Dry Roasted Pecans.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 1.5 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium and 13.3 times more Selenium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Calcium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Fat, 1.4 times more Saturated Fat, 16.6 times more Omega 3 and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Energy, Omega 6 and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.