Comparing Nutrients in 5 ounces Roasted Pecans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.7% 1006kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	% 5.67g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	87.8% 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	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.2% 102mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	289% 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	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 3.6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.9 times more Vitamin B9 and 2 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Toasted 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 Toasted Sunflower Seeds:

• Dry Roasted Pecans have 1.3 times more Calcium and 1.9 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 2.4 times more Iron and 4 times more Phosphorus than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pecans have 1.3 times more Fat and 12.6 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Fiber per 5 oz.
• Both Dry Roasted Pecans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.