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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

	Toasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	26% 259mg	30.4% 304mg	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	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	386% 31mg	140% 11.2mg	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	730% 16.8mg	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	750% 5253mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	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	219% 24mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.14% 5.13g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Toasted Sunflower Seeds has 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.
• While 1 lb of Oil Roasted Pecans contains 1.5 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oil Roasted Pecans 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 Oil Roasted Pecans:

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

Comparison of macro-nutrients per 1 pound:

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