Comparing Nutrients in 5 ounces Roasted Pecans VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.7% 1006kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	26.2% 34g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	5.34% 3.87g	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	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	% 5.67g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	87.7% 1.14mg	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	5.67% 22.7μg	84% 336μg	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	1.1% 0.99mg	2.2% 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	12.3% 1.84mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.2% 102mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	288% 2.6mg	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	49.6% 3.97mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	130% 3mg	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	59.3% 415mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Pecans vs Roasted Sunflower Seeds:

• Dry Roasted Pecans have 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.8 times more Vitamin B9, 2 times more Vitamin C and 20.1 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pecans vs Roasted Sunflower Seeds:

• Dry Roasted Pecans have 1.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Phosphorus, 2 times more Potassium and 19.8 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pecans have 1.2 times more Energy, 1.5 times more Fat, 1.2 times more Saturated Fat, 14.4 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Dry Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.