Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Pecans

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	97% 2808kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 17.7g	g per day for Men 19-50 years
Fiber	137% 52g	115% 43.5g	38g per day for Men 19-50 years
Protein	139% 78g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	26% 259mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Pecans per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Pecans:

• 1 pound of Toasted Sunflower Seeds has 2.2 times more Vitamin B2, 3.6 times more Vitamin B3, 8.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Pecans.
• While 1 lb of Pecans nuts contains 2 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Pecans:

• 1 pound of Toasted Sunflower Seeds has 1.5 times more Copper, 2.7 times more Iron and 4.2 times more Phosphorus than Pecans.
• While 1 lb of Pecans nuts contains 2.1 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pecans contain similar levels of Calcium, Magnesium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Protein than Pecans.
• While 1 lb of Pecans nuts contains 1.3 times more Fat and 12.5 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pecans offer comparable quantities of Energy, Saturated Fat and Fiber per one pound.