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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	42.4% 1228kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	49.6% 19g	38g per day for Men 19-50 years
Protein	61% 34g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	NA	33.5% 5.02mg	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

	Toasted Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	11.3% 113mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.061% 2.24g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toasted Sunflower Seeds have 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 15.9 times more Vitamin B9 than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.5 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 1.5 times more Copper, 2.8 times more Iron, 4.4 times more Phosphorus and 1.3 times more Potassium than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.8 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Pecans contain similar levels of Calcium, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Omega 6, 1.6 times more Carbohydrate, 1.2 times more Fiber and 1.9 times more Protein than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.3 times more Fat and 13.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Pecans offer comparable quantities of Energy and Saturated Fat per seven ounces.