Comparing Nutrients in 500 calories Sunflower Seeds VS Pecans

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Pecans: 72.4g

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

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	53.7% 52g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	44.6% 0.71g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.7% 10g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	3.96% 2.87g	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	0.04% 0.029g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 2.82g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	12% 6.64g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.24% 2.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.24% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	5.28% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54.8% 16.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	3.98% 16μg	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	1.33% 1.2mg	0.88% 0.8mg	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	201% 30mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.24μg	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	56% 4.5mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	21% 87.6mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	142% 3.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	25% 11.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80.7% 565mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	8.73% 297mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	29.8% 3.28mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.069% 2.55g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 8.5 times more Vitamin B3, 1.5 times more Vitamin B5, 7.6 times more Vitamin B6, 12.2 times more Vitamin B9 and 29.7 times more Vitamin E than Pecans nuts.
• Both Dried Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Pecans:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 16.5 times more Selenium and 1.3 times more Zinc than Pecans nuts.
• While Pecans nuts contain 2 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.3 times more Omega 6, 1.7 times more Carbohydrate and 2.7 times more Protein than Pecans nuts.
• While Pecans nuts contain 13.9 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pecans nuts have similar amounts of Energy, Fat, Saturated Fat and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.