Comparing Nutrients in 300 calories Pecans VS Black Walnuts

Weight per 300 calories

• Pecans: 43.4g
• Black Walnuts: 48.5g

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 Black Walnuts?

Macros Ratio

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

Macro Nutrients

	Pecans	Black Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.2g	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.28% 1.7g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	96% 16.4g	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	3.57% 4.64g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	0.74% 0.53g	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	0.033% 0.024g	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	% 0.024g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.48g	g per day for Men 19-50 years
Fiber	11% 4.17g	8.67% 3.3g	38g per day for Men 19-50 years
Protein	7.1% 4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0.11% 0.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	1.42% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	21.7% 0.28mg	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	3.76% 15μg	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	0.92% 0.82mg	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	6.72% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.5μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Black Walnuts	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	73.2% 0.66mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	82% 1.9mg	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	35.5% 249mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	7.46% 253mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	15% 8.24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.065% 0.97mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	0.06% 2.2g	3700g per day for Men 19-50 years

Pecans VS Black Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pecans or Black Walnuts?

Lets compare vitamin content per 300 calories of Pecans vs Black Walnuts:

• 300 calories of Pecans have 10.4 times more Vitamin B1 than Black Walnuts.
• While 300 kcal of Dried Black Walnuts contain 2.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin E than Pecans nuts.
• 300 calories of Pecans have insufficient amounts of Vitamin E
• 300 calories of Black Walnuts have insufficient amounts of Vitamin B1
• Both Pecans nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Pecans vs Black Walnuts:

• 300 calories of Pecans have 1.2 times more Zinc than Black Walnuts.
• While 300 kcal of Dried Black Walnuts contain 1.3 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium and 5 times more Selenium than Pecans nuts.
• Both Pecans and Black Walnuts contain similar levels of Manganese per 300 calories.
• 300 calories of Pecans lack sufficient amounts of Potassium and Selenium
• Both Pecans nuts as well as Dried Black Walnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pecans have 1.6 times more Saturated Fat and 1.3 times more Fiber than Black Walnuts.
• While 300 kcal of Dried Black Walnuts contain 3 times more Omega 3, 1.8 times more Omega 6 and 2.9 times more Protein than Pecans nuts.
• Both Pecans and Black Walnuts offer comparable quantities of Energy and Fat per 300 calories.
• Both Pecans nuts as well as Dried Black Walnuts provide inadequate amounts of Carbohydrate in 300 calories.