Comparing Nutrients in 7 ounces Roasted Pecans VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.6% 1409kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	152% 147g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	35% 45.4g	130g per day for Men 19-50 years
Sugars	11% 8.06g	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	% 7.94g	% 4.7g	g per day for Men 19-50 years
Fiber	49% 18.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	33.7% 19g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	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	28% 1.4mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	121% 1.57mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	17% 2.58mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	398% 3.58mg	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	69.5% 5.56mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	179% 4.13mg	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	83% 581mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dry Roasted Pecans 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 Roasted Pecans vs Oil Roasted Sunflower Seeds:

• Dry Roasted Pecans have 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dry Roasted Pecans 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:

• Dry Roasted Pecans have 1.4 times more Fat, 12.3 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 2.1 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 7 oz.
• Both Dry Roasted Pecans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.