Comparing Nutrients in 14 ounces Oil Roasted Mixed Nuts no Peanuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Pecans	Recommended Dietary Allowance
Energy	84% 2441kcal	95% 2743kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	294% 286g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	57.4% 22g	100% 38g	38g per day for Men 19-50 years
Protein	110% 61.6g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Pecans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	300% 90μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	22% 87.3μg	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	2.2% 2mg	4.85% 4.37mg	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	NA	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Pecans	Recommended Dietary Allowance
Calcium	42% 421mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	792% 7.12mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	128% 10.2mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	777% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	255% 1782mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	NA	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	163% 18mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Mixed Nuts no Peanuts vs Pecans:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 3.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.5 times more Vitamin B9 than Pecans nuts.
• While Pecans nuts contain 1.3 times more Vitamin B1 and 2.2 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Pecans nuts have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Mixed Nuts no Peanuts vs Pecans:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.5 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Pecans nuts.
• While Pecans nuts contain 2.9 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Pecans nuts have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.5 times more Saturated Fat, 1.6 times more Carbohydrate and 1.7 times more Protein than Pecans nuts.
• While Pecans nuts contain 1.3 times more Fat, 4 times more Omega 3, 1.9 times more Omega 6 and 1.7 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Pecans nuts have similar amounts of Energy per 14 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Pecans nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.