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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Energy	29% 839kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	163% 27.8g	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	7.94% 5.75g	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	% 5.67g	g per day for Men 19-50 years
Fiber	39.5% 15g	35% 13.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	11.7% 0.15mg	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	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	5.67% 22.7μg	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	1.1% 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	343% 51.5mg	12.3% 1.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Calcium	12.3% 123mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	184% 1.65mg	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	76% 6.07mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	242% 5.57mg	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	231% 1615mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	10.3% 5.67μg	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	67% 7.4mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.9 times more Vitamin B5, 4.2 times more Vitamin B6, 14.6 times more Vitamin B9, 1.6 times more Vitamin C and 27.9 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3.9 times more Phosphorus and 19.6 times more Selenium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Fat, 12.3 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry Roasted Pecans have similar amounts of Energy, Saturated Fat and Fiber per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.