Comparing Nutrients in 300 calories Pecans VS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

• Pecans: 43.4g
• Unflavored Wheat-based Formulated with Salt: 48.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pecans or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.2g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	59.5% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.63% 6g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	0.024% 0.017g	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	% 0.017g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	7.1% 4g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.55μg	17% 68.5μg	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	0.53% 0.48mg	0.054% 0.048mg	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	4.05% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	9.65% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.34μg	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	13.7% 1.1mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	166% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.77μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	0.033% 1.2g	3700g per day for Men 19-50 years

Pecans VS Unflavored Wheat-based Formulated With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pecans or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 300 calories of Pecans vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Pecans have 2 times more Vitamin B1 and 2.5 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B6 and 7.2 times more Vitamin B9 than Pecans nuts.
• 300 calories of Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B5
• Both Pecans nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pecans vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Pecans have 6 times more Copper, 1.9 times more Magnesium and 1.4 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 2 times more Manganese, 1.5 times more Phosphorus and more Sodium than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 300 calories.
• Both Pecans nuts as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pecans have 1.7 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 1.6 times more Saturated Fat, 1.9 times more Omega 3, 1.9 times more Carbohydrate and 1.7 times more Protein than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Omega 6 per 300 calories.
• 300 calories of Pecans provide inadequate amounts of Carbohydrate