Comparing Nutrients in 1 kilogram Pecans VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Pecans	Black Walnuts	Recommended Dietary Allowance
Energy	238% 6910kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	109% 35g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	73.7% 96g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	15% 11g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 39g	% 10g	g per day for Men 19-50 years
Fiber	253% 96g	179% 68g	38g per day for Men 19-50 years
Protein	164% 92g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Pecans	Black Walnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	448% 5.83mg	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	77.5% 310μg	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	19% 17mg	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	93% 14mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Black Walnuts	Recommended Dietary Allowance
Calcium	70% 700mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	1511% 13.6mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	1694% 39mg	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	733% 5130mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Black Walnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pecans vs Black Walnuts:

• 1 kilogram of Pecans has 11.6 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.3 times more Vitamin K than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin E than Pecans nuts.
• Both Pecans and Black Walnuts provide similar amounts of Vitamin B2 per one kilogram.
• Both Pecans nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pecans vs Black Walnuts:

• 1 kilogram of Pecans has 1.3 times more Zinc than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.7 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium and 4.5 times more Selenium than Pecans nuts.
• Both Pecans and Black Walnuts contain similar levels of Calcium, Copper, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pecans has 1.2 times more Fat, 1.8 times more Saturated Fat, 1.4 times more Carbohydrate, 3.6 times more Sugars and 1.4 times more Fiber than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 2.7 times more Omega 3, 1.6 times more Omega 6 and 2.6 times more Protein than Pecans nuts.
• Both Pecans and Black Walnuts offer comparable quantities of Energy per one kilogram.