Comparing Nutrients in 1 pound Black Walnuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Black Walnuts	Roasted Pecans	Recommended Dietary Allowance
Energy	97% 2808kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	759% 12g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0.31% 0.23g	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	% 0.23g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 18g	g per day for Men 19-50 years
Fiber	81% 31g	112% 42.6g	38g per day for Men 19-50 years
Protein	195% 109g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	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	21.5% 0.26mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	27.7% 277mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	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	177% 14mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	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	332% 2327mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Roasted Pecans per 1 lb

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

Lets compare vitamin content per 1 pound of Black Walnuts vs Roasted Pecans:

• 1 pound of Black Walnuts has 1.2 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.6 times more Vitamin E than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 7.9 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Roasted Pecans:

• 1 pound of Black Walnuts has 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.2 times more Potassium and 4.3 times more Selenium than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.5 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Roasted Pecans contain similar levels of Calcium, Copper, Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 2.7 times more Omega 3, 1.7 times more Omega 6 and 2.5 times more Protein than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.3 times more Fat, 1.8 times more Saturated Fat, 1.4 times more Carbohydrate, 3.7 times more Sugars and 1.4 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Roasted Pecans offer comparable quantities of Energy per one pound.