Comparing Nutrients in 1 kilogram Walnuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	226% 6540kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	5675% 91g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	100% 130g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 39g	g per day for Men 19-50 years
Fiber	176% 67g	250% 95g	38g per day for Men 19-50 years
Protein	272% 152g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	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

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	98% 980mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	1609% 37mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	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	281% 31mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil Roasted Pecans per 1 kg

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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