Comparing Nutrients in 500 calories Unflavored Wheat-based Formulated with Salt VS Pecans

Weight per 500 calories

• Unflavored Wheat-based Formulated with Salt: 80.4g
• Pecans: 72.4g

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

Which food has more nutrients per 500 calories - Unflavored Wheat-based Formulated with Salt or Pecans?

Macros Ratio

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

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.4g	53.7% 52g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	84.8% 1.36g	44.6% 0.71g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	7.7% 10g	130g per day for Men 19-50 years
Sugars	NA	3.96% 2.87g	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	NA	0.04% 0.029g	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	NA	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 2.82g	g per day for Men 19-50 years
Fiber	11% 4.2g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	20% 11g	12% 6.64g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.24% 2.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	7.24% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	5.28% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54.8% 16.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.5% 114μg	3.98% 16μg	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	0.089% 0.08mg	0.88% 0.8mg	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	NA	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unflavored Wheat-based Formulated with Salt	Pecans	Recommended Dietary Allowance
Calcium	2.1% 21mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.24μg	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	24% 1.93mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	21% 87.6mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	142% 3.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	25% 11.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.6% 298mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	7.5% 256mg	8.73% 297mg	3400mg per day for Men 19-50 years
Selenium	NA	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	27% 406mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	29.8% 3.28mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unflavored Wheat-based Formulated with Salt vs Pecans:

• Unflavored Wheat-based Formulated with Salt has 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 7.2 times more Vitamin B9 than Pecans nuts.
• While Pecans nuts contain 2 times more Vitamin B1 and 2.5 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Unflavored Wheat-based Formulated with Salt vs Pecans:

• Unflavored Wheat-based Formulated with Salt has 2 times more Manganese, 1.5 times more Phosphorus and more Sodium than Pecans nuts.
• While Pecans nuts contain 2.4 times more Calcium, 6 times more Copper, 1.9 times more Magnesium and 1.4 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Pecans nuts have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unflavored Wheat-based Formulated with Salt has 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.
• While Pecans nuts contain 1.7 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Pecans nuts have similar amounts of Energy, Fat and Omega 6 per 500 kcal.
• Both Unflavored Wheat-based Formulated with Salt as well as Pecans nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.