Comparing Nutrients in 7 ounces Sunflower Seeds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pecans	5%	88%	7%

Macro Nutrients

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	40% 1159kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	21% 27.5g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	11% 7.88g	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	NA	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 7.74g	g per day for Men 19-50 years
Fiber	45% 17g	50% 19g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	11% 43.7μg	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	3.1% 2.78mg	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	465% 69.8mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	15.5% 155mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	130% 10.4mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1310mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.19% 7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6, 10.3 times more Vitamin B9, 1.3 times more Vitamin C and 25.1 times more Vitamin E than Pecans nuts.
• While Pecans nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Pecans:

• Dried Sunflower Seed Kernels have 1.5 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium and 13.9 times more Selenium than Pecans nuts.
• While Pecans nuts contain 2.3 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pecans nuts have similar amounts of Calcium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• While Pecans nuts contain 1.4 times more Fat, 1.4 times more Saturated Fat, 16.4 times more Omega 3 and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pecans nuts have similar amounts of Energy, Omega 6 and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.