Comparing Nutrients in 100 grams Roasted Pecans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.5% 710kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	3.77% 2.73g	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	% 4g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	17% 9.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	62% 0.8mg	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	4% 16μg	59.3% 237μg	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	0.78% 0.7mg	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	8.67% 1.3mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.2% 72mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	203% 1.83mg	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	35% 2.8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	92% 2.1mg	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	42% 293mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 4.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 6 times more Vitamin B3, 10 times more Vitamin B5, 4.3 times more Vitamin B6, 14.8 times more Vitamin B9, 2 times more Vitamin C and 20.1 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dry Roasted Pecans have 1.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.4 times more Iron, 3.9 times more Phosphorus, 2 times more Potassium and 19.8 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pecans have 1.2 times more Energy, 1.5 times more Fat, 1.2 times more Saturated Fat, 14.4 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Dry Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.