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

Weight per 500 calories

• Oil Roasted Pecans: 70g
• Unflavored Wheat-based Formulated with Salt: 80.4g

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

Discover which food has more nutrients per 500 calories - Oil Roasted Pecans or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	22% 7g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	0.039% 0.028g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 2.73g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.64g	11% 4.2g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.24% 0.84mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	24.4% 0.32mg	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	2.62% 10.5μg	28.5% 114μg	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	0.54% 0.49mg	0.089% 0.08mg	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	11.8% 1.77mg	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

	Oil Roasted Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	16% 0.14mg	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	21.6% 1.73mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	277% 6.37mg	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	26.3% 184mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	7.63% 4.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.047% 0.7mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	0.054% 2g	3700g per day for Men 19-50 years

Oil Roasted Pecans VS Unflavored Wheat-based Formulated With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Pecans or Unflavored Wheat-based Formulated with Salt?

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

• 500 calories of Oil Roasted Pecans have 1.4 times more Vitamin B1 and 2.1 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 3.1 times more Vitamin B2, 2.4 times more Vitamin B6 and 10.9 times more Vitamin B9 than Oil Roasted Pecans.
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B5
• Both Oil Roasted Pecans as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Oil Roasted Pecans have 5.8 times more Copper, 1.8 times more Magnesium and 1.3 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 2.5 times more Manganese, 1.6 times more Phosphorus and 580.5 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 500 calories.
• Both Oil Roasted Pecans as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Pecans have 1.6 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 1.4 times more Saturated Fat, 1.9 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Omega 6 per 500 calories.
• 500 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate