Comparing Nutrients in 1 pound Oil Roasted Pecans with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Pecans with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	112% 3243kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	229% 73g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	41% 53.3g	130g per day for Men 19-50 years
Sugars	25% 18g	14.6% 10.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 10.6g	g per day for Men 19-50 years
Fiber	113% 43g	89.5% 34g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	35.2% 0.46mg	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	17% 68μg	25% 100μg	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	3.53% 3.18mg	3.53% 3.18mg	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	76.5% 11.5mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	30.4% 304mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	878% 7.9mg	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	140% 11.2mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	241% 5.55mg	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	170% 1193mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	119% 1783mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Pecans with Salt versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Pecans with Salt vs Brazilnuts:

• 1 pound of Oil Roasted Pecans with Salt has 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 2.2 times more Vitamin E than Oil Roasted Pecans with Salt.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Oil Roasted Pecans with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Pecans with Salt vs Brazilnuts:

• 1 pound of Oil Roasted Pecans with Salt has 3 times more Manganese and 131 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.4 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 2.8 times more Phosphorus, 1.7 times more Potassium and 319.5 times more Selenium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Brazilnuts contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans with Salt has 28.6 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.2 times more Saturated Fat and 1.6 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one pound.