Comparing Nutrients in 100 grams Pecans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 691kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 2.37g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	8.7% 87mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Pecans nuts have 2.1 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 8 times more Vitamin B5, 3.8 times more Vitamin B6, 10.6 times more Vitamin B9 and 26 times more Vitamin E than Pecans nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C and Vitamin K per 100 g.
• Both Pecans nuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Pecans nuts have 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.7 times more Iron, 4.1 times more Phosphorus and 20.6 times more Selenium than Pecans nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 1.4 times more Fat, 12.2 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.2 times more Protein than Pecans nuts.
• Both Pecans nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 100 g.
• Both Pecans nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.