Comparing Nutrients in 14 ounces Roasted Pecans VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Roasted Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	97% 2818kcal	85% 2469kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	418% 6.7g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	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	41.4% 53.8g	72.3% 94g	130g per day for Men 19-50 years
Sugars	22.2% 16g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	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	56% 2.8mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	120% 1.56mg	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	16% 63.5μg	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	3.1% 2.78mg	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	34.4% 5.16mg	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

	Roasted Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	28.6% 286mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	79.4% 0.71mg	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	139% 11mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	1367% 31.4mg	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	166% 1163mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Roasted 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 Roasted Pecans vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Roasted Pecans have 1.5 times more Vitamin B1 and 2.3 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 8.9 times more Vitamin B9 than Dry Roasted Pecans.
• Both Dry Roasted Pecans 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 Roasted Pecans vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Roasted Pecans have 2.8 times more Calcium, 6.5 times more Copper, 2.3 times more Magnesium, 1.3 times more Potassium and 1.7 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 2 times more Manganese, 1.3 times more Phosphorus and 505 times more Sodium than Dry Roasted Pecans.
• Both Roasted 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 Roasted Pecans have 1.3 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 Dry Roasted Pecans.
• Both Roasted Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy and Omega 6 per 14 ounces.