Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Oil Roasted Pecans with Salt

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Oil Roasted Pecans with Salt: 70g

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

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Oil Roasted Pecans with Salt?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	7% 9.1g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	3.83% 2.78g	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	NA	% 2.73g	g per day for Men 19-50 years
Fiber	25% 9.54g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	2.62% 10.5μg	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	1.34% 1.2mg	0.54% 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	149% 22.4mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	93% 0.84mg	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	41% 3.26mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	112% 2.6mg	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	142% 992mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.021% 0.79g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Oil Roasted Pecans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Oil Roasted Pecans with Salt?

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

• 500 calories of Roasted Sunflower Seeds have 2.7 times more Vitamin B2, 7.2 times more Vitamin B3, 11.7 times more Vitamin B5, 5.3 times more Vitamin B6, 19.4 times more Vitamin B9 and 12.7 times more Vitamin E than Oil Roasted Pecans with Salt.
• While 500 kcal of Oil Roasted Pecans with Salt contain 3.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 1.9 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 5.4 times more Phosphorus, 2.7 times more Potassium, 16.2 times more Selenium and 1.5 times more Zinc than Oil Roasted Pecans with Salt.
• While 500 kcal of Oil Roasted Pecans with Salt contain 1.4 times more Manganese and 106.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Oil Roasted Pecans with Salt lack sufficient amounts of Potassium and Selenium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Pecans with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.8 times more Omega 6, 2.3 times more Carbohydrate, 1.4 times more Fiber and 2.6 times more Protein than Oil Roasted Pecans with Salt.
• While 500 kcal of Oil Roasted Pecans with Salt contain 12.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oil Roasted Pecans with Salt offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Oil Roasted Pecans with Salt provide inadequate amounts of Carbohydrate