Comparing Nutrients in 1 pound Pecans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	108% 3134kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	81.4% 106g	130g per day for Men 19-50 years
Sugars	25% 18g	66% 48g	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	0.25% 0.18g	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 47.6g	g per day for Men 19-50 years
Fiber	115% 43.5g	68% 26g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	269% 1075μg	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	5.54% 5mg	13.6% 12.2mg	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	42.3% 6.35mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	31.8% 318mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	805% 7.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	409% 9.4mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Pecans vs Sunflower Seed Butter:

• 1 pound of Pecans has 12.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Vitamin B2, 5.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 10.8 times more Vitamin B9, 2.5 times more Vitamin C and 16.4 times more Vitamin E than Pecans nuts.
• 1 pound of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pecans vs Sunflower Seed Butter:

• 1 pound of Pecans has 2.2 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium and 27.5 times more Selenium than Pecans nuts.
• Both Pecans and Sunflower Seed Butter contain similar levels of Calcium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 1.3 times more Fat, 1.3 times more Saturated Fat, 19.7 times more Omega 3, 2.1 times more Omega 6 and 1.7 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Protein than Pecans nuts.
• Both Pecans and Sunflower Seed Butter offer comparable quantities of Energy per one pound.