Comparing Nutrients in 100 calories Pecans VS Unflavored Wheat-based Formulated with Salt

Weight per 100 calories

• Pecans: 14.5g
• Unflavored Wheat-based Formulated with Salt: 16g

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

Discover which food has more nutrients per 100 calories - Pecans or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	9.56% 9.28g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.54% 2g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	NA	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	0.008% 0.006g	NA	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	% 0.006g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	2.2% 0.84g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.048% 0.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.96% 0.096mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.45% 0.019mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.06% 0.17mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.34% 0.03mg	4.87% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11% 3.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.8% 3.2μg	5.7% 23μg	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	0.18% 0.16mg	0.018% 0.016mg	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	1.35% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	3.2% 0.029mg	0.9mg per day for Men 19-50 years
Fluoride	0.036% 1.45μg	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	4.58% 0.37mg	4.82% 0.39mg	8mg per day for Men 19-50 years
Magnesium	4.17% 17.5mg	2.22% 9.32mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	55.4% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	5% 2.26μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.73% 40mg	8.52% 59.6mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.3mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.4% 81mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.014% 0.51g	0.011% 0.4g	3700g per day for Men 19-50 years

Pecans VS Unflavored Wheat-based Formulated With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pecans or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 100 calories of Pecans vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Pecans have 2 times more Vitamin B1 and 2.5 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B6 and 7.2 times more Vitamin B9 than Pecans nuts.
• 100 calories of Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B5
• Both Pecans nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pecans vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Pecans have 6 times more Copper, 1.9 times more Magnesium and 1.4 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 2 times more Manganese, 1.5 times more Phosphorus and more Sodium than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 100 calories.
• Both Pecans nuts as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pecans have 1.7 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 1.6 times more Saturated Fat, 1.9 times more Omega 3, 1.9 times more Carbohydrate and 1.7 times more Protein than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Omega 6 per 100 calories.
• 100 calories of Pecans provide inadequate amounts of Carbohydrate