Comparing Nutrients in 14 ounces Pecans VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Pecans	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	95% 2743kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	219% 212g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	99% 31.8g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	228% 38.7g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	27.4% 20g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 20g	g per day for Men 19-50 years
Fiber	100% 38g	67% 25.4g	38g per day for Men 19-50 years
Protein	65% 36.4g	138% 77.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	With Peanuts Dry Roasted Mixed Nuts	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	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	110% 1.43mg	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	59.5% 238μg	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	3.53% 3.18mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	670% 6.03mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	215% 901mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	450% 10.4mg	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	248% 1738mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	75% 2552mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.23% 8.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS With Peanuts Dry Roasted Mixed Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Pecans versus 14 oz of With Peanuts Dry Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pecans vs With Peanuts Dry Roasted Mixed Nuts:

• 14 ounces of Pecans have 2.2 times more Vitamin B1 than With Peanuts Dry Roasted Mixed Nuts.
• While 14 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 3.1 times more Vitamin B2, 5.3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 4.4 times more Vitamin E and 3.4 times more Vitamin K than Pecans nuts.
• Both Pecans nuts as well as With Peanuts Dry Roasted Mixed Nuts no 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 With Peanuts Dry Roasted Mixed Nuts:

• 14 ounces of Pecans have 1.7 times more Manganese than With Peanuts Dry Roasted Mixed Nuts.
• While 14 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.3 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Selenium than Pecans nuts.
• Both Pecans and With Peanuts Dry Roasted Mixed Nuts contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pecans have 1.3 times more Fat, 12 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Fiber than With Peanuts Dry Roasted Mixed Nuts.
• While 14 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.3 times more Saturated Fat, 1.6 times more Carbohydrate, 1.3 times more Sugars and 2.1 times more Protein than Pecans nuts.
• Both Pecans and With Peanuts Dry Roasted Mixed Nuts offer comparable quantities of Energy per 14 ounces.