Comparing Nutrients in 1 kilogram Pecans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Energy	238% 6910kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	179% 57g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	258% 335g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	253% 96g	NA	38g per day for Men 19-50 years
Protein	164% 92g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	283% 1130μg	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	12.2% 11mg	172% 155mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	70% 700mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	744% 6.7mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pecans versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pecans vs Dried Beechnuts:

• 1 kilogram of Pecans has 2.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.9 times more Vitamin B2, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 14.1 times more Vitamin C than Pecans nuts.
• Both Pecans and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pecans vs Dried Beechnuts:

• 1 kilogram of Pecans has 70 times more Calcium, 1.8 times more Copper, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.5 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans and Dried Beechnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pecans has 1.4 times more Fat and 1.5 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Omega 3 and 2.4 times more Carbohydrate than Pecans nuts.
• Both Pecans and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Omega 6 per one kilogram.