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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	40% 1155kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	263% 44.8g	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% 26g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	% 7.74g	g per day for Men 19-50 years
Fiber	58% 22g	49.6% 19g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	29.3% 1.46mg	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	7.44% 29.8μg	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	33.5% 5.02mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	14% 139mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	265% 2.4mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	319% 7.34mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	21.6% 12μg	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	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.061% 2.24g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B2, 5.9 times more Vitamin B3, 9.6 times more Vitamin B5, 4.3 times more Vitamin B6, 15.8 times more Vitamin B9, 2 times more Vitamin C and 10.3 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil 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 Oil Roasted Pecans:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Copper, 1.5 times more Iron, 4.4 times more Phosphorus, 2.2 times more Potassium and 13.2 times more Selenium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil 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 1.5 times more Omega 6, 1.9 times more Carbohydrate and 2.1 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Fat, 1.4 times more Saturated Fat, 14.9 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 Oil Roasted Pecans have similar amounts of Energy and Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.