Comparing Nutrients in 1 pound Dried Pilinuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Dried Pilinuts	Roasted Pecans	Recommended Dietary Allowance
Energy	112% 3261kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	372% 361g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	442% 141g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	NA	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	25.4% 18.4g	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	NA	0.25% 0.18g	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	112% 42.6g	38g per day for Men 19-50 years
Protein	87.5% 49g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	345% 4.14mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	65.2% 0.85mg	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	68% 272μg	18% 72.6μg	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	3.02% 2.72mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.3% 5.9mg	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

	Dried Pilinuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	65.8% 658mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	588% 5.3mg	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	200% 16mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	776% 18mg	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	373% 2608mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Pilinuts vs Roasted Pecans:

• Dried Pilinuts have 2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dried Pilinuts.
• Both Dried Pilinuts and Dry Roasted Pecans have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Pilinuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Dried Pilinuts vs Roasted Pecans:

• Dried Pilinuts have 2 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium and 2 times more Phosphorus than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.7 times more Manganese and 1.7 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dry Roasted Pecans have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pilinuts have 5 times more Saturated Fat than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.6 times more Omega 6 and 3.4 times more Carbohydrate than Dried Pilinuts.
• Both Dried Pilinuts and Dry Roasted Pecans have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Dried Pilinuts as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.