Comparing Nutrients in 100 calories Oil Roasted Pecans VS Dried Pilinuts

Weight per 100 calories

• Oil Roasted Pecans: 14g
• Dried Pilinuts: 14g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Oil Roasted Pecans	Dried Pilinuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.15g	6.22% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.4% 1.8g	0.43% 0.55g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	% 0.55g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.078% 0.7μg	0.031% 0.28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	0.99% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	0.45% 0.072mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.52% 2.1μg	2.1% 8.34μg	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	0.11% 0.098mg	0.093% 0.083mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.36% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Dried Pilinuts	Recommended Dietary Allowance
Calcium	0.94% 9.37mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.3% 0.35mg	6.14% 0.49mg	8mg per day for Men 19-50 years
Magnesium	4.03% 17mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.25% 36.8mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	1.6% 55mg	2.07% 70.5mg	3400mg per day for Men 19-50 years
Selenium	1.53% 0.84μg	NA	55μg per day for Men 19-50 years
Sodium	0.009% 0.14mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	3.76% 0.41mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.01% 0.39g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dried Pilinuts.
• While Dried Pilinuts contain 1.9 times more Vitamin B1 and 4 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pilinuts have similar amounts of Vitamin B2 per 100 kcal.
• Both Oil Roasted Pecans as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Pecans vs Dried Pilinuts:

• Oil Roasted Pecans have 1.3 times more Copper, 1.6 times more Manganese and 1.5 times more Zinc than Dried Pilinuts.
• While Dried Pilinuts contain 2.2 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus and 1.3 times more Potassium than Oil Roasted Pecans.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Pecans have 3 times more Omega 6 and 3.3 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 4.3 times more Saturated Fat than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pilinuts have similar amounts of Energy, Fat and Protein per 100 kcal.
• Both Oil Roasted Pecans as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.