Comparing Nutrients in 100 grams Pecans VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 691kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	NA	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	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pecans	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	62% 0.81mg	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	59.5% 238μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Pecans versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Pecans have 2 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 3.6 times more Vitamin B3, 8.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pecans vs Toasted Sunflower Seeds:

• 100 grams of Pecans have 1.2 times more Calcium and 2.1 times more Manganese than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 2.7 times more Iron and 4.2 times more Phosphorus than Pecans nuts.
• Both Pecans and Toasted Sunflower Seeds contain similar levels of Magnesium, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 1.3 times more Fat and 12.5 times more Omega 3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Protein than Pecans nuts.
• Both Pecans and Toasted Sunflower Seeds offer comparable quantities of Energy, Saturated Fat and Fiber per 100 grams.