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Comparing Nutrients in 100 grams PecansVSSunflower Seeds

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

PecansvsSunflower Seeds
24%
Energy
20%
691 kcalvs584 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
74%
Fat
53%
72 gvs51.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
16.4%
Protein
37%
9.17 gvs20.8 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
10.7%
Carbohydrate
15.4%
14 gvs20 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
5.48%
Sugars
3.6%
3.97 gvs2.62 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
25.3%
Fiber
22.6%
9.6 gvs8.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
19.3%
Saturated Fat
14%
6.18 gvs4.46 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
61.6%
Omega 3
3.75%
0.99 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
121%
Omega 6
136%
20.6 gvs23 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.095%
Water
0.13%
3.52 gvs4.73 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

PecansvsSunflower Seeds
0.33%
Vitamin A
0.33%
3 μgvs3 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
55%
Thiamine
123%
0.66 mgvs1.48 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
10%
Vitamin B2
27.3%
0.13 mgvs0.36 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
7.3%
Vitamin B3
52%
1.17 mgvs8.34 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
16%
Vitamin B6
103%
0.21 mgvs1.35 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
1.22%
Vitamin C
1.56%
1.1 mgvs1.4 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
9.33%
Vitamin E
234%
1.4 mgvs35 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.9%
Vitamin K
0%
3.5 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
5.5%
Folate
56.8%
22 μgvs227 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

PecansvsSunflower Seeds
7%
Calcium
7.8%
70 mgvs78 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
133%
Copper
200%
1.2 mgvs1.8 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
31.6%
Iron
65.6%
2.53 mgvs5.25 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
29%
Magnesium
77.4%
121 mgvs325 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
196%
Manganese
84.8%
4.5 mgvs1.95 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
39.6%
Phosphorus
94%
277 mgvs660 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
12%
Potassium
19%
410 mgvs645 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
6.9%
Selenium
96%
3.8 μgvs53 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0.6%
0 mgvs9 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
41%
Zinc
45.5%
4.53 mgvs5 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pecans vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 2.2 times more Thiamine, 2.7 times more Vitamin B2, 7.1 times more Vitamin B3, 6.4 times more Vitamin B6, 1.3 times more Vitamin C, 25.1 times more Vitamin E and 10.3 times more Folate than Pecans nuts. Both Pecans nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Pecans vs Sunflower Seeds:
Pecans nuts have 2.3 times more Manganese than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 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. Both Pecans nuts and Dried Sunflower Seed Kernels have similar amounts of Calcium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Pecans nuts have 1.4 times more Fat, 1.5 times more Sugars, 1.4 times more Saturated Fat and 16.4 times more Omega 3 than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 2.3 times more Protein and 1.4 times more Carbohydrate than Pecans nuts. Both Pecans nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Omega 6 per 100 g.




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