Comparing Nutrients in 100 grams Sunflower Seed Butter VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Roasted Pecans	Recommended Dietary Allowance
Energy	21.3% 617kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	5.6% 4.06g	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% 0g	0.055% 0.04g	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	% 0g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 4g	g per day for Men 19-50 years
Fiber	15% 5.7g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	31% 17.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	NA	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	14.4% 0.19mg	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	59.3% 237μg	4% 16μg	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	3% 2.7mg	0.78% 0.7mg	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	153% 23mg	8.67% 1.3mg	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

	Sunflower Seed Butter	Roasted Pecans	Recommended Dietary Allowance
Calcium	6.4% 64mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	130% 1.17mg	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	51.5% 4.12mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	171% 3.93mg	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	95% 666mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.03% 1.12g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sunflower Seed Butter have 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 14.8 times more Vitamin B9, 3.9 times more Vitamin C and 17.6 times more Vitamin E than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 8.5 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 100 grams of Roasted Pecans have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sunflower Seed Butter have 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 26.1 times more Selenium than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.9 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted Pecans contain similar levels of Calcium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 1.7 times more Carbohydrate, 2.6 times more Sugars and 1.8 times more Protein than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.3 times more Fat, 1.3 times more Saturated Fat, 19.9 times more Omega 3, 2 times more Omega 6 and 1.6 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted Pecans offer comparable quantities of Energy per 100 grams.