Comparing Nutrients in 1 pound Pecans VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pecans	Sunflower Seeds	Recommended Dietary Allowance
Energy	108% 3134kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	25% 18g	16.4% 12g	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	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	% 11.3g	g per day for Men 19-50 years
Fiber	115% 43.5g	103% 39g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pecans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Pecans nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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, 1.3 times more Vitamin C and 25.1 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Sunflower Seeds:

• Pecans nuts have 2.3 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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 nuts.
• Both Pecans nuts and Dried Sunflower Seed Kernels have similar amounts of Calcium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 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.
• While Dried Sunflower Seed Kernels contain 1.4 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Omega 6 and Fiber per 1 lb.
• Both Pecans nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.