Comparing Nutrients in 5 ounces Oil Roasted Pecans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oil Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	35% 1013kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	81% 14g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 15g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	23.3% 13g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	60% 0.78mg	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% 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	4.25% 3.83mg	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	216% 32.4mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.5% 95mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	252% 2.26mg	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	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	128% 2.94mg	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	135% 944mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	269% 148μg	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	57.6% 6.34mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Sunflower Seed Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Pecans vs Sunflower Seed Butter:

• 5 ounces of Oil Roasted Pecans have 8.9 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 15.8 times more Vitamin B9, 3.9 times more Vitamin C and 9 times more Vitamin E than Oil Roasted Pecans.
• 5 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Pecans vs Sunflower Seed Butter:

• 5 ounces of Oil Roasted Pecans have 1.8 times more Manganese than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.3 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium and 17.4 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Sunflower Seed Butter contain similar levels of Calcium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans have 1.4 times more Fat, 1.5 times more Saturated Fat, 20.6 times more Omega 3, 2.3 times more Omega 6 and 1.7 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.8 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Sunflower Seed Butter offer comparable quantities of Energy per five ounces.