Comparing Nutrients in 300 calories Pecans VS Oil Roasted Mixed Nuts no Peanuts

Weight per 300 calories

• Pecans: 43.4g
• Oil Roasted Mixed Nuts no Peanuts: 48.8g

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 Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Pecans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.2g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	32% 5.43g	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	8.36% 11g	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	7.06% 2.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0.054% 0.49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	6.75% 0.088mg	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	6.83% 27.3μg	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	0.27% 0.24mg	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	97% 0.88mg	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	15.7% 1.25mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	33% 0.75mg	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	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.36% 5.37mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	0.042% 1.54g	3700g per day for Men 19-50 years

Pecans VS Oil Roasted Mixed Nuts No Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pecans or Oil Roasted Mixed Nuts no Peanuts?

Lets compare vitamin content per 300 calories of Pecans vs Oil Roasted Mixed Nuts no Peanuts:

• 300 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 4.2 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.9 times more Vitamin B9 than Pecans nuts.
• Both Pecans and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Pecans nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts:

• 300 calories of Pecans have 2.6 times more Manganese than Oil Roasted Mixed Nuts no Peanuts.
• While 300 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Potassium than Pecans nuts.
• Both Pecans and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Pecans lack sufficient amounts of Potassium
• Both Pecans nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pecans have 3.5 times more Omega 3, 1.6 times more Omega 6 and 1.6 times more Fiber than Oil Roasted Mixed Nuts no Peanuts.
• While 300 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Saturated Fat, 1.8 times more Carbohydrate and 1.9 times more Protein than Pecans nuts.
• Both Pecans and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Pecans provide inadequate amounts of Carbohydrate