Comparing Nutrients in 100 grams Pecans VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pecans	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 691kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	3.6% 2.62g	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	0.055% 0.04g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	% 2.5g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	56.8% 227μg	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	1.22% 1.1mg	1.56% 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	9.33% 1.4mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	84.8% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pecans vs Sunflower Seeds:

• Pecans nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Pecans nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D 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, 1.4 times more Saturated Fat, 16.4 times more Omega 3 and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Omega 6 and Fiber per 100 g.
• Both Pecans nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.