Comparing Nutrients in 1 pound Pecans VS Walnuts

Macros Ratio

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

Macro Nutrients

	Pecans	Walnuts	Recommended Dietary Allowance
Energy	108% 3134kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	1016% 173g	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	48% 62g	130g per day for Men 19-50 years
Sugars	25% 18g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 11g	g per day for Men 19-50 years
Fiber	115% 43.5g	80% 30.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Pecans	Walnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	111% 445μg	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	6.55% 5.9mg	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	42.3% 6.35mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Walnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Pecans vs Walnuts:

• 1 pound of Pecans has 1.9 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B7, 2 times more Vitamin E and 1.3 times more Vitamin K than Walnuts.
• While 1 lb of English Walnuts contains 2.6 times more Vitamin B6 and 4.5 times more Vitamin B9 than Pecans nuts.
• Both Pecans and Walnuts provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Pecans nuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Pecans vs Walnuts:

• 1 pound of Pecans has 1.3 times more Manganese and 1.5 times more Zinc than Walnuts.
• While 1 lb of English Walnuts contains 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Molybdenum and 1.3 times more Selenium than Pecans nuts.
• Both Pecans and Walnuts contain similar levels of Iron, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 1.5 times more Sugars and 1.4 times more Fiber than Walnuts.
• While 1 lb of English Walnuts contains 9.2 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Protein than Pecans nuts.
• Both Pecans and Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one pound.