Comparing Nutrients in 7 ounces Pecans VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.3% 1371kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	44% 14g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	11% 7.88g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 4.7g	g per day for Men 19-50 years
Fiber	50% 19g	55.4% 21g	38g per day for Men 19-50 years
Protein	32.5% 18g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Pecans nuts have 2.1 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C and Vitamin K per 7 oz.
• Both Pecans nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Pecans nuts have 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.7 times more Iron, 4.1 times more Phosphorus and 20.6 times more Selenium than Pecans nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 1.4 times more Fat, 12.2 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.2 times more Protein than Pecans nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 7 oz.
• Both Pecans nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.