Comparing Nutrients in 1 kilogram Oil Roasted Pecans VS Black Walnuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Black Walnuts	Recommended Dietary Allowance
Energy	247% 7150kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	109% 35g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	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	250% 95g	179% 68g	38g per day for Men 19-50 years
Protein	164% 92g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Black Walnuts	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	448% 5.83mg	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	37.5% 150μg	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	7.78% 7mg	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	169% 25.3mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Black Walnuts	Recommended Dietary Allowance
Calcium	67% 670mg	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	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	309% 24.7mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	1609% 37mg	1694% 39mg	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	376% 2630mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Black Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted 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 Oil Roasted Pecans vs Black Walnuts:

• 1 kilogram of Oil Roasted Pecans has 8.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.2 times more Vitamin E than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Black Walnuts provide similar amounts of Vitamin B2 per one kilogram.
• Both Oil Roasted Pecans 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 Oil Roasted Pecans vs Black Walnuts:

• 1 kilogram of Oil Roasted Pecans has 1.3 times more Zinc than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Black Walnuts contain similar levels of Calcium, Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Pecans has 1.3 times more Fat, 2.1 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 2.6 times more Omega 3, 1.5 times more Omega 6 and 2.6 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Black Walnuts offer comparable quantities of Energy per one kilogram.