Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Pecans

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Pecans: 43.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pecans	5%	88%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	32.2% 31.2g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	52.7% 8.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	4.63% 6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	2.38% 1.72g	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	0.024% 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	NA	% 1.7g	g per day for Men 19-50 years
Fiber	15% 5.72g	11% 4.17g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	4.34% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	7.5% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	2.4% 9.55μg	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	0.53% 0.48mg	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	89.7% 13.5mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.27% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.34μg	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	24.5% 1.96mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.77μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85% 595mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	5.24% 178mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	3% 1.65μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.041% 1.53g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Pecans Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Sunflower Seeds have 2.2 times more Vitamin B2, 7.2 times more Vitamin B3, 9.7 times more Vitamin B5, 4.5 times more Vitamin B6, 12.8 times more Vitamin B9 and 22.1 times more Vitamin E than Pecans.
• While 300 kcal of Pecans nuts contain 5.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 1.8 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 5 times more Phosphorus, 2.5 times more Potassium, 24.8 times more Selenium and 1.4 times more Zinc than Pecans.
• While 300 kcal of Pecans nuts contain 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Pecans lack sufficient amounts of Potassium and Selenium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pecans nuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 1.9 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Pecans.
• While 300 kcal of Pecans nuts contain 12 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pecans offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Pecans provide inadequate amounts of Carbohydrate