Comparing Nutrients in 5 ounces Oil Roasted Pecans with Salt VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1013kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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% 18.4g	22.5% 29g	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	35.4% 13.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	23.3% 13g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	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	5.3% 21.3μg	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	24% 3.6mg	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

	Oil Roasted Pecans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.5% 95mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	43.8% 3.5mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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	53.3% 373mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	NA	55μg per day for Men 19-50 years
Sodium	37% 557mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	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

Nutrient Comparison: Oil Roasted Pecans with Salt VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Pecans with Salt versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Pecans with Salt have 1.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 15.9 times more Vitamin B9 than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Pecans with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Oil Roasted Pecans with Salt have 1.8 times more Manganese and 131 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 2.8 times more Iron, 4.4 times more Phosphorus and 1.3 times more Potassium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Toasted Sunflower Seeds contain similar levels of Calcium, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans with Salt have 1.3 times more Fat, 1.2 times more Saturated Fat and 13.1 times more Omega 3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6, 1.6 times more Carbohydrate and 1.9 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per five ounces.