Comparing Nutrients in 1 kilogram Black Walnuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	213% 6190kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	100% 130g	130g per day for Men 19-50 years
Sugars	15% 11g	54.8% 39.7g	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	0.69% 0.5g	0.55% 0.4g	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	% 0.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 10g	% 39g	g per day for Men 19-50 years
Fiber	179% 68g	250% 95g	38g per day for Men 19-50 years
Protein	430% 241g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	144% 1.87mg	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	77.5% 310μg	37.5% 150μg	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	19% 17mg	7.78% 7mg	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	139% 21mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	61% 610mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	1333% 12mg	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	390% 31mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	1609% 37mg	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	733% 5130mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Black Walnuts has 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 8.3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• Both Dried Black Walnuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Black Walnuts has 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.
• While 1 kg of Oil Roasted Pecans contains 1.3 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans contain similar levels of Calcium, Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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