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Comparing Nutrients in 500 calories PecansVS Sunflower Seeds

Weight per 500 calories

Pecans
72.4g
Sunflower Seeds
85.6g

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

Which food has more nutrients per 500 calories - Pecans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Sunflower Seeds
13%
74%
13%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53.7%52g
Fat
45.4%44g
52 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14%4.47g
Saturated Fat
12%3.8g
4.47 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
44.6%0.71g
Omega 3
3.2%0.051g
0.71 gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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88%15g
Omega 6
116%19.7g
15 gvs19.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
7.7%10g
Carbohydrate
13%17g
10 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.96%2.87g
Sugars
3.1%2.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.87 gvs2.24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.04%0.029g
Fructose
NA
≤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]
0.029 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.029g
Glucose
NA
0.029 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.82g
Sucrose
%2.14g
2.82 gvs2.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
18.3%6.95g
Fiber
19.4%7.36g
6.95 gvs7.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
12%6.64g
Protein
31.8%17.8g
6.64 gvs17.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.24%2.17μg
Vitamin A
0.29%2.57μg
RAE, retinol activity equivalents
2.17 μgvs2.57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
39.8%0.48mg
Vitamin B1
106%1.27mg
Thiamine
0.48 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
7.24%0.094mg
Vitamin B2
23.4%0.3mg
Riboflavin
0.094 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
5.28%0.84mg
Vitamin B3
44.6%7.14mg
Niacin, nicotinic acid, niacinamide
0.84 mgvs7.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
12.5%0.62mg
Vitamin B5
19.3%0.97mg
Pantothenic acid
0.62 mgvs0.97 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
11.7%0.15mg
Vitamin B6
88.6%1.15mg
Pyridoxine
0.15 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.8%16.4μg
Vitamin B7
NA
Biotin
16.4 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
3.98%16μg
Vitamin B9
48.6%194μg
Folates and Folic Acid
16 μgvs194 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.88%0.8mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0.8 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
6.75%1mg
Vitamin E
201%30mg
Tocopherols and Tocotrienols
1 mgvs30 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.53μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.53 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.07%50.7mg
Calcium
6.68%66.8mg
50.7 mgvs66.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg
Copper
171%1.54mg
0.87 mgvs1.54 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.18%7.24μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
7.24 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
23%1.83mg
Iron
56%4.5mg
1.83 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
21%87.6mg
Magnesium
66.3%278mg
87.6 mgvs278 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
142%3.26mg
Manganese
72.6%1.67mg
3.26 mgvs1.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
25%11.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
11.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
28.6%200mg
Phosphorus
80.7%565mg
200 mgvs565 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
8.73%297mg
Potassium
16.2%552mg
297 mgvs552 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
5%2.75μg
Selenium
82.5%45.4μg
2.75 μgvs45.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
0.51%7.7mg
0 mgvs7.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
29.8%3.28mg
Zinc
39%4.3mg
3.28 mgvs4.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.069%2.55g
Water
0.11%4.05g
2.55 gvs4.05 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 500 calories of Pecans vs Sunflower Seeds:
Comparing minerals per 500 calories for Pecans vs Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: