Comparing Nutrients in 1 kilogram Oil Roasted Pecans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Oil Roasted Pecans	Glazed Walnuts	Recommended Dietary Allowance
Energy	247% 7150kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	NA	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	366% 476g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	443% 321g	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	250% 95g	95% 36g	38g per day for Men 19-50 years
Protein	164% 92g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	0% 0mg	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	169% 25.3mg	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

	Oil Roasted Pecans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	67% 670mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	NA	420mg per day for Men 19-50 years
Manganese	1609% 37mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	115% 3920mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	NA	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.7% 62.8g	3700g per day for Men 19-50 years

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

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

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

• Both Oil Roasted Pecans and Glazed Walnuts have similar amounts of vitamins per 1 kg
• Both Oil Roasted Pecans as well as Glazed Walnuts have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Pecans vs Glazed Walnuts:

• 1 kilogram of Oil Roasted Pecans has 1.9 times more Iron and 1.7 times more Potassium than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 446 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Glazed Walnuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Pecans has 1.4 times more Energy, 2.1 times more Fat, 2 times more Saturated Fat and 2.6 times more Fiber than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 3.7 times more Carbohydrate and 8.1 times more Sugars than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Glazed Walnuts offer comparable quantities of Protein per one kilogram.