Comparing Nutrients in 100 grams Oil Roasted Pecans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oil Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	24.7% 715kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	14.5% 10.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 10.5g	g per day for Men 19-50 years
Fiber	25% 9.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	42.3% 0.55mg	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	3.75% 15μg	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	3% 2.7mg	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	17% 2.53mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.7% 67mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	177% 1.6mg	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	31% 2.47mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	90% 2.07mg	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	37.6% 263mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Sunflower Seed Butter per 100 g

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

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

• 100 grams of Oil Roasted Pecans have 8.9 times more Vitamin B1 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 15.8 times more Vitamin B9, 3.9 times more Vitamin C and 9 times more Vitamin E than Oil Roasted Pecans.
• 100 grams of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Pecans vs Sunflower Seed Butter:

• 100 grams of Oil Roasted Pecans have 1.8 times more Manganese than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.3 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium and 17.4 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Sunflower Seed Butter contain similar levels of Calcium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Pecans have 1.4 times more Fat, 1.5 times more Saturated Fat, 20.6 times more Omega 3, 2.3 times more Omega 6 and 1.7 times more Fiber than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.8 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Sunflower Seed Butter offer comparable quantities of Energy per 100 grams.