Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Roasted Pecans

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Roasted Pecans

42.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Roasted Pecans?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Roasted Pecans

88%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Roasted Pecans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.5%25.7g

Fat

32.4%31.4g

25.7 gvs31.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g

Saturated Fat

8.3%2.65g

2.7 gvs2.65 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.22%0.036g

Omega 3

26.3%0.42g

0.036 gvs0.42 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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99%17g

Omega 6

48.7%8.27g

17 gvs8.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.54%12.4g

Carbohydrate

4.4%5.73g

12.4 gvs5.73 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.94%1.4g

Sugars

2.37%1.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs1.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.023%0.017g

≤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]

NA gvs0.017 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.017g

NA gvs0.017 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.7g

NA gvs1.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.72g

Fiber

10.5%3.97g

5.72 gvs3.97 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.8%9.96g

Protein

7.17%4g

9.96 gvs4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Sunflower Seedsvs Roasted Pecans

0%0μg

Vitamin A

0.33%2.96μg

RAE, retinol activity equivalents

0 μgvs2.96 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.55%0.055mg

Vitamin B1

16%0.19mg

Thiamine

0.055 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.75%0.13mg

Vitamin B2

3.48%0.045mg

Riboflavin

0.13 mgvs0.045 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%3.63mg

Vitamin B3

3.1%0.49mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs0.49 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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72.6%3.63mg

Vitamin B5

5.94%0.3mg

Pantothenic acid

3.63 mgvs0.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.41mg

Vitamin B6

6.08%0.079mg

Pyridoxine

0.41 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30.5%122μg

Vitamin B9

1.7%6.76μg

Folates and Folic Acid

122 μgvs6.76 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.8%0.72mg

Vitamin C

0.33%0.3mg

Ascorbic acid

0.72 mgvs0.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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89.7%13.5mg

Vitamin E

3.66%0.55mg

Tocopherols and Tocotrienols

13.5 mgvs0.55 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.16%1.4μg

Vitamin K

Phytomenadione or phylloquinone

1.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Roasted Pecans

3.6%36mg

Calcium

3.04%30.4mg

36 mgvs30.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg

Copper

54.8%0.49mg

0.94 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.5%1.96mg

Iron

14.8%1.2mg

1.96 mgvs1.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.5mg

Magnesium

13.3%55.8mg

66.5 mgvs55.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.3%1.1mg

Manganese

72.3%1.66mg

1.1 mgvs1.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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85%595mg

Phosphorus

17.7%124mg

595 mgvs124 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%438mg

Potassium

5.27%179mg

438 mgvs179 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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74.3%41μg

Selenium

3.07%1.7μg

41 μgvs1.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.55mg

Sodium

0.028%0.42mg

1.55 mgvs0.42 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg

Zinc

19.5%2.14mg

2.73 mgvs2.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.62g

Water

0.013%0.47g

0.62 gvs0.47 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Roasted Pecans:

Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B2, 7.4 times more Vitamin B3, 12.2 times more Vitamin B5, 5.2 times more Vitamin B6, 18.1 times more Vitamin B9 and 24.5 times more Vitamin E than Dry Roasted Pecans.
While Dry Roasted Pecans contain 3.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Roasted Pecans:

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Copper, 1.7 times more Iron, 4.8 times more Phosphorus, 2.4 times more Potassium, 24.2 times more Selenium and 1.3 times more Zinc than Dry Roasted Pecans.
While Dry Roasted Pecans contain 1.5 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pecans have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Dry Roasted Pecans.
While Dry Roasted Pecans contain 11.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Pecans have similar amounts of Energy, Fat and Saturated Fat per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsRoasted PecansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted PecansRoasted PecansVS Oil Roasted Pecans

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Roasted Pecans

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Roasted Pecans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: