Comparing Nutrients in 1 pound Pecans VS Glazed Walnuts

Macros Ratio

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

Macro Nutrients

	Pecans	Glazed Walnuts	Recommended Dietary Allowance
Energy	108% 3134kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	NA	1.6g per day for Men 19-50 years
Omega 6	550% 94g	NA	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	166% 216g	130g per day for Men 19-50 years
Sugars	25% 18g	201% 146g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	NA	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	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	5.54% 5mg	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	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	NA	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	NA	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	31% 1052mg	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	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	NA	11mg per day for Men 19-50 years
Water	0.43% 16g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Glazed Walnuts per 1 lb

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

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

• Both Pecans nuts and Glazed Walnuts have similar amounts of vitamins per 1 lb
• Both Pecans nuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Pecans vs Glazed Walnuts:

• 1 pound of Pecans has 2 times more Iron and 1.8 times more Potassium than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains more Sodium than Pecans nuts.
• Both Pecans and Glazed Walnuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 1.4 times more Energy, 2 times more Fat, 1.7 times more Saturated Fat and 2.7 times more Fiber than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 3.4 times more Carbohydrate and 8.1 times more Sugars than Pecans nuts.
• Both Pecans and Glazed Walnuts offer comparable quantities of Protein per one pound.