Comparing Nutrients in 14 ounces Pecans VS 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	95% 2743kcal	85% 2469kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	418% 6.7g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	490% 83.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	72.3% 94g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 15.5g	NA	g per day for Men 19-50 years
Fiber	100% 38g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	65% 36.4g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	141% 564μg	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	4.85% 4.37mg	0.44% 0.4mg	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	37% 5.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	126% 10mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	1367% 31.4mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Unflavored Wheat-based Formulated with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pecans versus 14 oz of Unflavored Wheat-based Formulated with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pecans vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Pecans have 2.2 times more Vitamin B1 and 2.8 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pecans vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Pecans have 2.7 times more Calcium, 6.7 times more Copper, 2.1 times more Magnesium, 1.3 times more Potassium and 1.5 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 1.8 times more Manganese, 1.3 times more Phosphorus and more Sodium than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pecans have 1.2 times more Fat and 1.8 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 1.4 times more Saturated Fat, 1.7 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Protein than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy and Omega 6 per 14 ounces.