Comparing Nutrients in 1 pound Oil Roasted Pecans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Oil Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	112% 3243kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	133% 42.5g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	664% 113g	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	67.3% 87.5g	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	113% 43g	128% 48.5g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pinyon 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	470% 5.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	78% 1mg	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	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	38.7% 0.5mg	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	65.8% 263μg	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	10% 9.07mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	30.4% 304mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	522% 4.7mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	253% 1061mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	855% 19.7mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	83.8% 2849mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.72% 26.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 3.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.6 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.9 times more Vitamin B9 and 2.9 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Pecans have 8.4 times more Calcium and 7.5 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Magnesium, 1.6 times more Potassium and 72 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Copper, Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans have 1.2 times more Fat and 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 1.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Energy, Omega 6 and Fiber per 1 lb.
• Both Oil Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.