Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	29% 839kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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% 32.4g	15% 19.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 5.53g	g per day for Men 19-50 years
Fiber	39.5% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	12.3% 123mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.13% 5g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 8 times more Vitamin B5, 3.8 times more Vitamin B6, 10.6 times more Vitamin B9 and 26 times more Vitamin E than Pecans.
• While 5 oz of Pecans nuts contain 2.1 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans provide similar amounts of Vitamin K per five ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 4.1 times more Phosphorus and 20.6 times more Selenium than Pecans.
• While 5 oz of Pecans nuts contain 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans contain similar levels of Magnesium, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.2 times more Protein than Pecans.
• While 5 oz of Pecans nuts contain 1.4 times more Fat, 12.2 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans offer comparable quantities of Energy, Saturated Fat and Fiber per five ounces.