Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Sunflower Seed Butter	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	42.2% 1224kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	20.7% 27g	130g per day for Men 19-50 years
Sugars	29% 21g	11% 8.06g	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% 0g	0.11% 0.079g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 21g	% 7.94g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	28.5% 0.37mg	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	118% 470μg	7.94% 31.8μg	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	5.95% 5.36mg	1.54% 1.4mg	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	303% 45.4mg	17% 2.58mg	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

	Sunflower Seed Butter	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	257% 2.3mg	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	102% 8.18mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	339% 7.8mg	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	189% 1322mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Dry Roasted Pecans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Dry Roasted Pecans with Salt:

• 7 ounces of Sunflower Seed Butter have 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 14.8 times more Vitamin B9, 3.9 times more Vitamin C and 17.6 times more Vitamin E than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 8.5 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 7 ounces of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Dry Roasted Pecans with Salt:

• 7 ounces of Sunflower Seed Butter have 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 26.1 times more Selenium than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.9 times more Manganese and 127.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dry Roasted Pecans with Salt contain similar levels of Calcium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.7 times more Carbohydrate, 2.6 times more Sugars and 1.8 times more Protein than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.3 times more Fat, 1.3 times more Saturated Fat, 19.9 times more Omega 3, 2 times more Omega 6 and 1.6 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dry Roasted Pecans with Salt offer comparable quantities of Energy per seven ounces.