Comparing Nutrients in 7 ounces Pecans VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.3% 1371kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	11% 7.88g	7.47% 5.4g	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	0.11% 0.079g	NA	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	58% 22g	38g per day for Men 19-50 years
Protein	32.5% 18g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	118% 470μg	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	2.43% 2.2mg	3.1% 2.78mg	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	18.5% 2.78mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 6.2 times more Vitamin B1 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 6 times more Vitamin B3, 8.2 times more Vitamin B5, 3.8 times more Vitamin B6, 10.8 times more Vitamin B9, 1.3 times more Vitamin C and 18.6 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Roasted Sunflower Seeds:

• Pecans nuts have 2.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.5 times more Iron, 4.2 times more Phosphorus, 2.1 times more Potassium and 20.9 times more Selenium than Pecans nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 1.4 times more Fat, 14.3 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Fiber per 7 oz.
• Both Pecans nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.