Comparing Nutrients in 300 calories Sunflower Seeds VS Oil Roasted Pecans

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Oil Roasted Pecans: 42g

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 Oil Roasted Pecans?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Oil 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	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	55.7% 9.46g	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	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.3% 1.67g	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	% 1.64g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.04% 0.078mg	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	1.57% 6.3μg	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% 0.29mg	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	7.08% 1.06mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	4% 40mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	56% 0.5mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	67.5% 1.55mg	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	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.58% 2.5μg	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	17% 1.88mg	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 Oil Roasted Pecans:

• Dried Sunflower Seed Kernels have 3.8 times more Vitamin B1, 4 times more Vitamin B2, 8.5 times more Vitamin B3, 1.9 times more Vitamin B5, 8.8 times more Vitamin B6, 18.5 times more Vitamin B9 and 17 times more Vitamin E than Oil Roasted Pecans.
• Both Dried Sunflower Seed Kernels as well as Oil 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 Oil Roasted Pecans:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 3.3 times more Magnesium, 3.1 times more Phosphorus, 2 times more Potassium, 10.8 times more Selenium and 1.4 times more Zinc than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.3 times more Omega 6, 1.9 times more Carbohydrate and 2.8 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.3 times more Saturated Fat and 14 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Pecans have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.