Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	93% 2685kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	48.4% 63g	130g per day for Men 19-50 years
Sugars	19.5% 14g	25% 18g	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% 0g	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	% 3.36g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 17.7g	g per day for Men 19-50 years
Fiber	127% 48g	115% 43.5g	38g per day for Men 19-50 years
Protein	162% 91g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	25% 100μg	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	5.54% 5mg	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	1099% 165mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	39.5% 395mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	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	243% 19.4mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	738% 5166mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.43% 16g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 8 times more Vitamin B5, 3.8 times more Vitamin B6, 10.6 times more Vitamin B9 and 26 times more Vitamin E than Pecans.
• While 1 lb of Pecans nuts contains 2.1 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans provide similar amounts of Vitamin K per one pound.
• Both Oil Roasted Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 4.1 times more Phosphorus and 20.6 times more Selenium than Pecans.
• While 1 lb of Pecans nuts contains 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans contain similar levels of Magnesium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.2 times more Protein than Pecans.
• While 1 lb of Pecans nuts contains 1.4 times more Fat, 12.2 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans offer comparable quantities of Energy, Saturated Fat and Fiber per one pound.