Comparing Nutrients in 1 pound Pecans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Energy	108% 3134kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	81% 26g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	117% 152g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	0.25% 0.18g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	NA	38g per day for Men 19-50 years
Protein	74.3% 41.6g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	128% 513μg	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	5.54% 5mg	78% 70.3mg	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	42.3% 6.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	338% 3.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	264% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Pecans versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pecans vs Dried Beechnuts:

• 1 pound of Pecans has 2.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.9 times more Vitamin B2, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 14.1 times more Vitamin C than Pecans nuts.
• Both Pecans and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pecans vs Dried Beechnuts:

• 1 pound of Pecans has 70 times more Calcium, 1.8 times more Copper, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12.6 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.5 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans and Dried Beechnuts contain similar levels of Iron per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 1.4 times more Fat and 1.5 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Omega 3 and 2.4 times more Carbohydrate than Pecans nuts.
• Both Pecans and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Omega 6 per one pound.