Comparing Nutrients in 1 pound Oil Roasted Pecans VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Energy	112% 3243kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	885% 150g	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	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	25% 18g	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 15.6g	g per day for Men 19-50 years
Fiber	113% 43g	44% 16.8g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	38.6% 154μg	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	4.03% 3.63mg	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	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Calcium	30.4% 304mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	667% 6mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	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	373% 2608mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Pecans vs Pine Nuts:

• Oil Roasted Pecans have 1.3 times more Vitamin B1, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.7 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Pecans vs Pine Nuts:

• Oil Roasted Pecans have 4.2 times more Calcium and 8.6 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.2 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans have 1.5 times more Saturated Fat, 6.3 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Omega 6 and 1.5 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Energy, Fat, Carbohydrate and Sugars per 1 lb.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.