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

Weight per 300 calories

• Roasted Pecans: 42.3g
• 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 - Roasted Pecans or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

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

Macro Nutrients

	Roasted 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	32.4% 31.4g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.65g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	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	4.4% 5.73g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	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	0.023% 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	10.5% 3.97g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	7.17% 4g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 2.96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	14.6% 0.19mg	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	1.7% 6.76μg	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	0.33% 0.3mg	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	3.66% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted 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	54.8% 0.49mg	9.65% 0.087mg	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	14.8% 1.2mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.8mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	166% 3.8mg	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	17.7% 124mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	5.27% 179mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.07% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.028% 0.42mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.013% 0.47g	0.033% 1.2g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Roasted Pecans have 1.3 times more Vitamin B1 than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 3.2 times more Vitamin B2, 2.4 times more Vitamin B6 and 10.1 times more Vitamin B9 than Dry Roasted Pecans.
• 300 calories of Roasted Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Roasted Pecans as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Roasted Pecans have 5.7 times more Copper, 2 times more Magnesium and 1.5 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 2.3 times more Manganese, 1.4 times more Phosphorus and 576.4 times more Sodium than Dry Roasted Pecans.
• Both Roasted Pecans and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 300 calories.
• Both Dry Roasted Pecans 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 Roasted Pecans have 1.6 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, 2 times more Carbohydrate and 1.7 times more Protein than Dry Roasted Pecans.
• Both Roasted Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Omega 6 per 300 calories.
• 300 calories of Roasted Pecans provide inadequate amounts of Carbohydrate