Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Pecans

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Pecans	Recommended Dietary Allowance
Energy	30% 875kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	15% 19.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	7.76% 5.63g	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% 0g	0.078% 0.057g	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	% 0g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 15g	% 5.53g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	36% 13.6g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Pecans	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	7.8% 31μg	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	4.25% 3.83mg	1.73% 1.56mg	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	216% 32.4mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Pecans	Recommended Dietary Allowance
Calcium	9.07% 91mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	73% 5.84mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	277% 6.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	49% 22μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	135% 944mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Pecans per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 1.3 times more Vitamin B2, 5.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 10.8 times more Vitamin B9, 2.5 times more Vitamin C and 16.4 times more Vitamin E than Pecans.
• While 5 oz of Pecans nuts contain 12.5 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 5 ounces of Pecans have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 1.3 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium and 27.5 times more Selenium than Pecans.
• While 5 oz of Pecans nuts contain 2.2 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pecans contain similar levels of Calcium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 1.7 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Protein than Pecans.
• While 5 oz of Pecans nuts contain 1.3 times more Fat, 1.3 times more Saturated Fat, 19.7 times more Omega 3, 2.1 times more Omega 6 and 1.7 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pecans offer comparable quantities of Energy per five ounces.