Comparing Nutrients in 100 calories Pecans VS Roasted Pecans

Weight per 100 calories

• Pecans: 14.5g
• Roasted Pecans: 14g

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

Which food has more nutrients per 100 calories - Pecans or Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pecans	Roasted Pecans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	10.8% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.77% 0.88g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	16.2% 2.76g	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	1.47% 1.9g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	0.79% 0.57g	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	0.008% 0.006g	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	% 0.006g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.56g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	3.5% 1.32g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.048% 0.43μg	0.11% 0.99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.96% 0.096mg	5.3% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.45% 0.019mg	1.16% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.06% 0.17mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.34% 0.03mg	2.03% 0.026mg	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	0.56% 2.25μg	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	0.11% 0.099mg	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	1.22% 0.18mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	18.3% 0.16mg	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	4.93% 0.39mg	8mg per day for Men 19-50 years
Magnesium	4.17% 17.5mg	4.43% 18.6mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	24% 0.55mg	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	5.9% 41.3mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.3mg	1.76% 59.7mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	1.02% 0.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.009% 0.14mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.014% 0.51g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pecans vs Roasted Pecans:

• Pecans nuts have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Dry Roasted Pecans.
• Both Pecans nuts and Dry Roasted Pecans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 100 kcal.
• Both Pecans nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pecans vs Roasted Pecans:

Both Pecans nuts and Dry Roasted Pecans have similar amounts of minerals per 100 kcal
• Both Pecans nuts and Dry Roasted Pecans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Pecans nuts and Dry Roasted Pecans have similar amounts of macro-nutrients per 100 kcal
• Both Pecans nuts and Dry Roasted Pecans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Pecans nuts as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.