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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1419kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	44% 14g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	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% 26g	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	49.6% 19g	55.4% 21g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	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	7.44% 29.8μg	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	33.5% 5.02mg	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

	Oil Roasted Pecans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.3% 133mg	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	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	61.3% 4.9mg	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	319% 7.34mg	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	74.6% 522mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Pecans with Salt versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Pecans with Salt have 1.5 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 3.4 times more Vitamin B3, 9.4 times more Vitamin B5, 4.2 times more Vitamin B6, 15.6 times more Vitamin B9 and 14.4 times more Vitamin E than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Pecans with Salt have 1.8 times more Manganese and 131 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 4.3 times more Phosphorus and 13 times more Selenium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Oil Roasted Sunflower Seeds contain similar levels of Magnesium, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Pecans with Salt have 1.2 times more Energy, 1.5 times more Fat, 12.7 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Omega 6, 1.8 times more Carbohydrate and 2.2 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Saturated Fat and Fiber per seven ounces.