Comparing Nutrients in 500 calories Pecans VS Walnuts

Weight per 500 calories

• Pecans: 72.4g
• Walnuts: 76.5g

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

Discover which food has more nutrients per 500 calories - Pecans or Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Pecans	Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	434% 6.94g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	8.06% 10.5g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	2.75% 2g	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	0.04% 0.029g	0.095% 0.069g	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	% 0.029g	% 0.061g	g per day for Men 19-50 years
Sucrose	% 2.82g	% 1.86g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13.5% 5.12g	38g per day for Men 19-50 years
Protein	12% 6.64g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Walnuts	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0.085% 0.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	8.82% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	44% 13.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	18.7% 75μg	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	0.88% 0.8mg	1.1% 0.99mg	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	6.75% 1mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	1.72% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Walnuts	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	135% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	28% 2.22mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	35.7% 16μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	37.8% 265mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.1% 1.53mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.084% 3.1g	3700g per day for Men 19-50 years

Pecans VS Walnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pecans or Walnuts?

Lets compare vitamin content per 500 calories of Pecans vs Walnuts:

• 500 calories of Pecans have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B7 than Walnuts.
• While 500 kcal of English Walnuts contain 2.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Pecans nuts.
• 500 calories of Pecans have insufficient amounts of Vitamin B9
• 500 calories of Walnuts have insufficient amounts of Vitamin B5
• Both Pecans nuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pecans vs Walnuts:

• 500 calories of Pecans have 1.2 times more Manganese and 1.4 times more Zinc than Walnuts.
• While 500 kcal of English Walnuts contain 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Molybdenum and 1.3 times more Phosphorus than Pecans nuts.
• Both Pecans and Walnuts contain similar levels of Iron per 500 calories.
• Both Pecans nuts as well as English Walnuts lack sufficient amounts of Calcium, Potassium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pecans have 1.4 times more Fiber than Walnuts.
• While 500 kcal of English Walnuts contain 9.7 times more Omega 3, 2 times more Omega 6 and 1.8 times more Protein than Pecans nuts.
• Both Pecans and Walnuts offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• Both Pecans nuts as well as English Walnuts provide inadequate amounts of Carbohydrate in 500 calories.