Comparing Nutrients in 500 calories Sunflower Seeds VS Roasted Pecans

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Roasted Pecans: 70.4g

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 Roasted Pecans?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	3.94% 2.86g	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	0.039% 0.028g	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	% 0.028g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 2.8g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.55% 4.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	9.9% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	10% 0.13mg	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	48.6% 194μg	2.8% 11.3μg	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	1.33% 1.2mg	0.55% 0.49mg	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	6.1% 0.92mg	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	Roasted 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	91% 0.82mg	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	56% 4.5mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	120% 2.77mg	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	80.7% 565mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5.12% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.021% 0.79g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 4 times more Vitamin B2, 8.7 times more Vitamin B3, 2 times more Vitamin B5, 8.7 times more Vitamin B6, 17.2 times more Vitamin B9 and 32.9 times more Vitamin E than Dry Roasted Pecans.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Potassium and 16.1 times more Selenium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.4 times more Omega 6, 1.8 times more Carbohydrate and 2.7 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 13.6 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Energy, Fat, Saturated Fat and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.