Comparing Nutrients in 5 ounces Pecans VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pecans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	33.8% 979kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	39% 50.8g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	NA	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	0.078% 0.057g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	23.2% 13g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Pecans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	78.7% 315μg	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	1.73% 1.56mg	2.05% 1.84mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	270% 2.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Pecans versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pecans vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 4.8 times more Vitamin B1, 2 times more Vitamin B2, 6.3 times more Vitamin B3, 7.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 10.1 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pecans vs Sunflower Seed Flour:

• 5 ounces of Pecans have 2.3 times more Manganese and 6.1 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.5 times more Phosphorus and 15.3 times more Selenium than Pecans nuts.
• Both Pecans and Sunflower Seed Flour contain similar levels of Zinc per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pecans have 2.1 times more Energy, 44.7 times more Fat, 44.8 times more Saturated Fat, 493 times more Omega 3, 23.8 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.6 times more Carbohydrate and 5.2 times more Protein than Pecans nuts.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3