Comparing Nutrients in 1 pound Dried Pilinuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Dried Pilinuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	112% 3261kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	372% 361g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	442% 141g	103% 33g	32g per day for Men 19-50 years
Omega 3	NA	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 17.7g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	87.5% 49g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	345% 4.14mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	67% 3.34mg	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	17% 68μg	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	76.5% 11.5mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	65.8% 658mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	605% 5.44mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	730% 16.8mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	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	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.14% 5.13g	3700g per day for Men 19-50 years

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

• Dried Pilinuts have 1.9 times more Vitamin B1 and 4 times more Vitamin B9 than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dried Pilinuts.
• Both Dried Pilinuts and Oil Roasted Pecans have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Pilinuts as well as Oil 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 Oil Roasted Pecans:

• Dried Pilinuts have 2.2 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus and 1.3 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.3 times more Copper, 1.6 times more Manganese and 1.5 times more Zinc than Dried Pilinuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pilinuts have 4.3 times more Saturated Fat than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 3 times more Omega 6 and 3.3 times more Carbohydrate than Dried Pilinuts.
• Both Dried Pilinuts and Oil Roasted Pecans have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Dried Pilinuts as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.