Comparing Nutrients in 1 kilogram Oil Roasted Pecans VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Oil Roasted Pecans	Walnuts	Recommended Dietary Allowance
Energy	247% 7150kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	105% 137g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	% 39g	% 24.3g	g per day for Men 19-50 years
Fiber	250% 95g	176% 67g	38g per day for Men 19-50 years
Protein	164% 92g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Walnuts	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	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	Walnuts	Recommended Dietary Allowance
Calcium	67% 670mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	1762% 16mg	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	364% 29mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	1609% 37mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	89% 49μg	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	281% 31mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Walnuts per 1 kg

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

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

• 1 kilogram of Oil Roasted Pecans has 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.6 times more Vitamin E than Walnuts.
• While 1 kg of English Walnuts contains 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Walnuts provide similar amounts of Vitamin B3 per one kilogram.
• Both Oil Roasted Pecans as well as English 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 Walnuts:

• 1 kilogram of Oil Roasted Pecans has 1.2 times more Selenium and 1.4 times more Zinc than Walnuts.
• While 1 kg of English Walnuts contains 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.3 times more Phosphorus than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Walnuts contain similar levels of Iron, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Pecans has 1.5 times more Sugars and 1.4 times more Fiber than Walnuts.
• While 1 kg of English Walnuts contains 8.8 times more Omega 3, 1.7 times more Omega 6 and 1.7 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one kilogram.