Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	20.4% 592kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	10.7% 14g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	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	% 0.74g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 3.9g	g per day for Men 19-50 years
Fiber	28% 10.6g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	36% 20g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.7% 22.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	5.5% 22μg	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	1.22% 1.1mg	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	242% 36.3mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	8.7% 87mg	7% 70mg	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	0.25% 10μg	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	53.5% 4.3mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.7% 15.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1139mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pecans per 100 g

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 8 times more Vitamin B5, 3.8 times more Vitamin B6, 10.6 times more Vitamin B9 and 26 times more Vitamin E than Pecans.
• While 100 g of Pecans nuts contain 2.1 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans provide similar amounts of Vitamin K per 100 grams.
• Both Oil Roasted Sunflower Seed Kernels as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.2 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 4.1 times more Phosphorus and 20.6 times more Selenium than Pecans.
• While 100 g of Pecans nuts contain 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans contain similar levels of Magnesium, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.2 times more Protein than Pecans.
• While 100 g of Pecans nuts contain 1.4 times more Fat, 12.2 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pecans offer comparable quantities of Energy, Saturated Fat and Fiber per 100 grams.