Comparing Nutrients in 1 pound Oil Roasted Pecans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil Roasted Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	112% 3243kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	72% 93g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	NA	g per day for Men 19-50 years
Fiber	113% 43g	137% 52g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	281% 3.65mg	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	17% 68μg	270% 1080μg	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	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	76.5% 11.5mg	NA	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

	Oil Roasted Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30.4% 304mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	924% 8.3mg	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	140% 11.2mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	417% 9.6mg	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	170% 1193mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	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	184% 20.3mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Oil Roasted Pecans has 1.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 15.9 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Pecans vs Toasted Sunflower Seeds:

• 1 pound of Oil Roasted Pecans has 1.8 times more Manganese than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Copper, 2.8 times more Iron, 4.4 times more Phosphorus and 1.3 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Toasted Sunflower Seeds contain similar levels of Calcium, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans has 1.3 times more Fat, 1.2 times more Saturated Fat and 13.1 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Omega 6, 1.6 times more Carbohydrate and 1.9 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per one pound.