Comparing Nutrients in 300 calories Sunflower Seeds VS Roasted Pecans

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Roasted Pecans: 42.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seeds or Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.37% 1.7g	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	0.023% 0.017g	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	% 0.017g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.7g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	10.5% 3.97g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.33% 2.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.08% 0.079mg	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	29% 117μg	1.7% 6.76μg	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	0.8% 0.72mg	0.33% 0.3mg	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	120% 18mg	3.66% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Calcium	4% 40mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	54.8% 0.49mg	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	33.7% 2.7mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	13.3% 55.8mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	72.3% 1.66mg	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	48.4% 339mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	5.27% 179mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.013% 0.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Roasted Pecans:

• Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 4 times more Vitamin B2, 8.7 times more Vitamin B3, 2 times more Vitamin B5, 8.7 times more Vitamin B6, 17.2 times more Vitamin B9 and 32.9 times more Vitamin E than Dry Roasted Pecans.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Roasted Pecans:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Potassium and 16.1 times more Selenium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.4 times more Omega 6, 1.8 times more Carbohydrate and 2.7 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 13.6 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Energy, Fat, Saturated Fat and Fiber per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.