Comparing Nutrients in 1 pound Roasted Pecans VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	111% 3221kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	81.4% 106g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	% 18g	% 47.6g	g per day for Men 19-50 years
Fiber	112% 42.6g	68% 26g	38g per day for Men 19-50 years
Protein	77% 43g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	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	63.8% 3.2mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	192% 2.5mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	32.7% 327mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	805% 7.24mg	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	159% 12.7mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	409% 9.4mg	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	190% 1329mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Pecans vs Sunflower Seed Butter:

• 1 pound of Roasted Pecans has 8.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 14.8 times more Vitamin B9, 3.9 times more Vitamin C and 17.6 times more Vitamin E than Dry Roasted Pecans.
• 1 pound of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pecans 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 Roasted Pecans vs Sunflower Seed Butter:

• 1 pound of Roasted Pecans has 1.9 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 26.1 times more Selenium than Dry Roasted Pecans.
• Both Roasted 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 Roasted Pecans has 1.3 times more Fat, 1.3 times more Saturated Fat, 19.9 times more Omega 3, 2 times more Omega 6 and 1.6 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Carbohydrate, 2.6 times more Sugars and 1.8 times more Protein than Dry Roasted Pecans.
• Both Roasted Pecans and Sunflower Seed Butter offer comparable quantities of Energy per one pound.