Comparing Nutrients in 5 ounces Roasted PecansVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Roasted Pecans

88%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Roasted Pecansvs Oil Roasted Sunflower Seeds

34.7%1006kcal

Energy

29%839kcal

1006 kcalvs839 kcal

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

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109%105g

Fat

75%72.7g

105 gvs72.7 g

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

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28%8.9g

Saturated Fat

31.3%10g

8.9 gvs10 g

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

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88%1.4g

Omega 3

7.18%0.11g

1.4 gvs0.11 g

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

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163%27.8g

Omega 6

285%48.5g

27.8 gvs48.5 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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14.8%19.2g

Carbohydrate

25%32.4g

19.2 gvs32.4 g

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

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7.94%5.75g

Sugars

6.1%4.4g

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

5.75 gvs4.4 g

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

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0.078%0.057g

Fructose

0%0g

≤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]

0.057 gvs0 g

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

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%0.057g

Glucose

%1.05g

0.057 gvs1.05 g

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

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%5.67g

Sucrose

%3.36g

5.67 gvs3.36 g

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

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35%13.3g

Fiber

39.5%15g

13.3 gvs15 g

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

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24%13.5g

Protein

50.8%28.4g

13.5 gvs28.4 g

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

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Vitamins

Roasted Pecansvs Oil Roasted Sunflower Seeds

1.1%9.92μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.92 μgvs0 μg

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

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53%0.64mg

Vitamin B1

37.8%0.45mg

Thiamine

0.64 mgvs0.45 mg

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

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11.7%0.15mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.15 mgvs0.4 mg

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

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10.3%1.65mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs5.85 mg

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

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20%1mg

Vitamin B5

197%9.84mg

Pantothenic acid

1 mgvs9.84 mg

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

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20.4%0.27mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.27 mgvs1.12 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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5.67%22.7μg

Vitamin B9

83%332μg

Folates and Folic Acid

22.7 μgvs332 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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1.1%0.99mg

Vitamin C

1.73%1.56mg

Ascorbic acid

0.99 mgvs1.56 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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12.3%1.84mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

1.84 mgvs51.5 mg

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

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Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

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

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Minerals

Roasted Pecansvs Oil Roasted Sunflower Seeds

10.2%102mg

Calcium

12.3%123mg

102 mgvs123 mg

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

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184%1.65mg

Copper

284%2.56mg

1.65 mgvs2.56 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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49.6%3.97mg

Iron

76%6.07mg

3.97 mgvs6.07 mg

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

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44.5%187mg

Magnesium

43%180mg

187 mgvs180 mg

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

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242%5.57mg

Manganese

128%2.95mg

5.57 mgvs2.95 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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59.3%415mg

Phosphorus

231%1615mg

415 mgvs1615 mg

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

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17.7%601mg

Potassium

20%685mg

601 mgvs685 mg

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

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10.3%5.67μg

Selenium

202%111μg

5.67 μgvs111 μg

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

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0.094%1.4mg

Sodium

0.28%4.25mg

1.4 mgvs4.25 mg

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

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65.3%7.2mg

Zinc

67%7.4mg

7.2 mgvs7.4 mg

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

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0.043%1.6g

Water

0.059%2.2g

1.6 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces of Roasted Pecans vs Oil Roasted Sunflower Seeds:

Dry Roasted Pecans have 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.9 times more Vitamin B5, 4.2 times more Vitamin B6, 14.6 times more Vitamin B9, 1.6 times more Vitamin C and 27.9 times more Vitamin E than Dry Roasted Pecans.
Both Dry Roasted Pecans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pecans vs Oil Roasted Sunflower Seeds:

Dry Roasted Pecans have 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.5 times more Iron, 3.9 times more Phosphorus and 19.6 times more Selenium than Dry Roasted Pecans.
Both Dry Roasted Pecans and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Pecans have 1.4 times more Fat, 12.3 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Protein than Dry Roasted Pecans.
Both Dry Roasted Pecans and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 5 oz.
Both Dry Roasted Pecans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Roasted PecansVS Oil Roasted PecansOil Roasted Sunflower SeedsVS Oil Roasted PecansRoasted PecansVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Roasted PecansVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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