Comparing Nutrients in 7 ounces Roasted Pecans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.6% 1409kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	152% 147g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	37% 12g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	11% 8.06g	NA	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	% 7.94g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	60% 23g	38g per day for Men 19-50 years
Protein	33.7% 19g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	123% 1.6mg	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	118% 472μg	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	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	17% 2.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.054% 2g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 3.6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.9 times more Vitamin B9 and 2 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Toasted 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 Roasted Pecans vs Toasted Sunflower Seeds:

• Dry Roasted Pecans have 1.3 times more Calcium and 1.9 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 2.4 times more Iron and 4 times more Phosphorus than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pecans have 1.3 times more Fat and 12.6 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Fiber per 7 oz.
• Both Dry Roasted Pecans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.