Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Energy	40% 1155kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	20.7% 27g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	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	NA	% 7.94g	g per day for Men 19-50 years
Fiber	58% 22g	49% 18.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	3.1% 2.78mg	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	345% 51.8mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Pecans	Recommended Dietary Allowance
Calcium	14% 139mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.06% 2.22g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.8 times more Vitamin B9, 2 times more Vitamin C and 20.1 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Phosphorus, 2 times more Potassium and 19.8 times more Selenium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pecans have similar amounts of Calcium, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.5 times more Fat, 14.4 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pecans have similar amounts of Energy, Saturated Fat and Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.