Comparing Nutrients in 1 pound Walnuts VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	102% 2966kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	103% 33g	32g per day for Men 19-50 years
Omega 3	2574% 41g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	45.4% 59g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 11g	% 17.7g	g per day for Men 19-50 years
Fiber	80% 30.4g	113% 43g	38g per day for Men 19-50 years
Protein	123% 69g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	76.5% 11.5mg	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

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	44.5% 445mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	730% 16.8mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	49.5% 27.2μg	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	127% 14mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil Roasted Pecans per 1 lb

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

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

• 1 pound of Walnuts has 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.6 times more Vitamin E than English Walnuts.
• Both Walnuts and Oil Roasted Pecans provide similar amounts of Vitamin B3 per one pound.
• Both English Walnuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Walnuts has 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.3 times more Phosphorus than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.4 times more Zinc than English Walnuts.
• Both Walnuts and Oil Roasted Pecans contain similar levels of Iron, Manganese, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 8.8 times more Omega 3, 1.7 times more Omega 6 and 1.7 times more Protein than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.5 times more Sugars and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Oil Roasted Pecans offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one pound.