Comparing Nutrients in 100 grams Sunflower Seeds VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	20% 584kcal	24.7% 715kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	77.6% 75.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	10% 13g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.48% 3.97g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 3.9g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	25% 9.5g	38g per day for Men 19-50 years
Protein	37% 20.8g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	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	56.8% 227μg	3.75% 15μg	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	1.56% 1.4mg	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	234% 35mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	133% 1.2mg	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	65.6% 5.25mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	161% 3.7mg	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	94% 660mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	40.6% 4.47mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.031% 1.13g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 6.9 times more Vitamin B3, 1.5 times more Vitamin B5, 7.2 times more Vitamin B6, 15.1 times more Vitamin B9, 2 times more Vitamin C and 13.9 times more Vitamin E than Oil Roasted Pecans.
• Both Dried Sunflower Seed Kernels as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 1.5 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium and 8.8 times more Selenium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.9 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Pecans have similar amounts of Calcium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Fat, 1.6 times more Saturated Fat, 17.2 times more Omega 3 and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Pecans have similar amounts of Energy, Omega 6 and Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.