Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	28.4% 825kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	14% 18.4g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	49% 27.4g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	20.4% 0.27mg	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	84% 336μg	5.3% 21.3μg	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	2.2% 2mg	1.1% 0.99mg	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	247% 37mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	189% 1.7mg	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	67.3% 5.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	228% 5.24mg	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	234% 1637mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B2, 5.9 times more Vitamin B3, 9.6 times more Vitamin B5, 4.3 times more Vitamin B6, 15.8 times more Vitamin B9, 2 times more Vitamin C and 10.3 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Copper, 1.5 times more Iron, 4.4 times more Phosphorus, 2.2 times more Potassium and 13.2 times more Selenium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Pecans have similar amounts of Calcium, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Omega 6, 1.9 times more Carbohydrate and 2.1 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Fat, 1.4 times more Saturated Fat, 14.9 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Pecans have similar amounts of Energy and Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.