Comparing Nutrients in 500 calories Oil Roasted PecansVS Roasted Sunflower Seeds

Weight per 500 calories

Oil Roasted Pecans

70g

Roasted Sunflower Seeds

86g

Oil Roasted Pecans have 1.2 times more energy per 100g than Roasted Sunflower Seeds. It has very high energy density when compared to other foods. Dry Roasted Sunflower Seed Kernels no Salt having very high energy density.

Which food has more nutrients per 500 calories - Oil Roasted Pecans or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oil Roasted Pecans

88%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Oil Roasted Pecansvs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

54.2%52.6g

Fat

44%42.8g

52.6 gvs42.8 g

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

Find Nuts and Seeds rich in Fat

16%5.06g

Saturated Fat

14%4.5g

5.06 gvs4.5 g

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

Find Nuts and Seeds rich in Saturated Fat

45%0.72g

Omega 3

3.7%0.059g

0.72 gvs0.059 g

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

Find Nuts and Seeds rich in Omega 3

93%15.8g

Omega 6

166%28g

15.8 gvs28 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

7%9.1g

Carbohydrate

16%20.7g

9.1 gvs20.7 g

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

Find Nuts and Seeds rich in Carbohydrate

3.83%2.78g

Sugars

3.23%2.35g

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

2.78 gvs2.35 g

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

Find Nuts and Seeds rich in Sugars

0.039%0.028g

Fructose

≤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]

0.028 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.028g

Glucose

0.028 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%2.73g

Sucrose

2.73 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

17.5%6.64g

Fiber

25%9.54g

6.64 gvs9.54 g

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

Find Nuts and Seeds rich in Fiber

11.5%6.43g

Protein

29.7%16.6g

6.43 gvs16.6 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Pecansvs Roasted Sunflower Seeds

0.39%3.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.5 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

27.6%0.33mg

Vitamin B1

7.6%0.091mg

Thiamine

0.33 mgvs0.091 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

5.9%0.077mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.077 mgvs0.21 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

5.24%0.84mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs6.05 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.3%0.52mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.52 mgvs6.05 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

10%0.13mg

Vitamin B6

53%0.69mg

Pyridoxine

0.13 mgvs0.69 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

2.62%10.5μg

Vitamin B9

51%204μg

Folates and Folic Acid

10.5 μgvs204 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.54%0.49mg

Vitamin C

1.34%1.2mg

Ascorbic acid

0.49 mgvs1.2 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

11.8%1.77mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

1.77 mgvs22.4 mg

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

Find Nuts and Seeds rich in Vitamin E

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

NA μgvs2.3 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Oil Roasted Pecansvs Roasted Sunflower Seeds

4.7%47mg

Calcium

6%60mg

47 mgvs60 mg

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

Find Nuts and Seeds rich in Calcium

93%0.84mg

Copper

175%1.57mg

0.84 mgvs1.57 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

21.6%1.73mg

Iron

41%3.26mg

1.73 mgvs3.26 mg

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

Find Nuts and Seeds rich in Iron

20%84.6mg

Magnesium

26.4%111mg

84.6 mgvs111 mg

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

Find Nuts and Seeds rich in Magnesium

112%2.6mg

Manganese

79%1.8mg

2.6 mgvs1.8 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

26.3%184mg

Phosphorus

142%992mg

184 mgvs992 mg

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

Find Nuts and Seeds rich in Phosphorus

8.06%274mg

Potassium

21.5%730mg

274 mgvs730 mg

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

Find Nuts and Seeds rich in Potassium

7.63%4.2μg

Selenium

124%68μg

4.2 μgvs68 μg

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

Find Nuts and Seeds rich in Selenium

0.047%0.7mg

Sodium

0.17%2.58mg

0.7 mgvs2.58 mg

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

Find Nuts and Seeds rich in Sodium

28.4%3.13mg

Zinc

41.3%4.54mg

3.13 mgvs4.54 mg

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

Find Nuts and Seeds rich in Zinc

0.021%0.79g

Water

0.028%1.03g

0.79 gvs1.03 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Oil Roasted Pecans vs Roasted Sunflower Seeds:

Oil Roasted Pecans have 3.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 7.2 times more Vitamin B3, 11.7 times more Vitamin B5, 5.3 times more Vitamin B6, 19.4 times more Vitamin B9 and 12.7 times more Vitamin E than Oil Roasted Pecans.
Both Oil Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Pecans vs Roasted Sunflower Seeds:

Oil Roasted Pecans have 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 5.4 times more Phosphorus, 2.7 times more Potassium, 16.2 times more Selenium and 1.5 times more Zinc than Oil Roasted Pecans.

Comparison of macro-nutrients per 500 calories:

Oil Roasted Pecans have 1.2 times more Fat and 12.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 6, 2.3 times more Carbohydrate, 1.4 times more Fiber and 2.6 times more Protein than Oil Roasted Pecans.
Both Oil Roasted Pecans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Oil Roasted Pecans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oil Roasted PecansVS Dried PilinutsRoasted Sunflower SeedsVS Dried PilinutsOil Roasted PecansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Oil Roasted PecansVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Oil Roasted Pecans or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: