Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Energy	91% 2640kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	25.4% 18.4g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	132% 50.3g	112% 42.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	65.2% 0.85mg	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	269% 1075μg	18% 72.6μg	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	7.06% 6.35mg	3.53% 3.18mg	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	789% 118mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Calcium	31.8% 318mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	588% 5.3mg	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	215% 17.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	776% 18mg	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	748% 5239mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.14% 5.1g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.8 times more Vitamin B9, 2 times more Vitamin C and 20.1 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Phosphorus, 2 times more Potassium and 19.8 times more Selenium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pecans have similar amounts of Calcium, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.5 times more Fat, 14.4 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pecans have similar amounts of Energy, Saturated Fat and Fiber per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.