Comparing Nutrients in 500 calories Pecans VS Roasted Sunflower Seeds

Weight per 500 calories

• Pecans: 72.4g
• Roasted Sunflower Seeds: 86g

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 Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	16% 20.7g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	3.23% 2.35g	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	0.04% 0.029g	NA	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 2.82g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	25% 9.54g	38g per day for Men 19-50 years
Protein	12% 6.64g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	51% 204μg	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	0.88% 0.8mg	1.34% 1.2mg	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	6.75% 1mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 5.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 nuts.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pecans nuts have 1.2 times more Fat and 12 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.