Comparing Nutrients in 500 calories Oil Roasted Pecans VS Dried Pilinuts

Weight per 500 calories

• Oil Roasted Pecans: 70g
• Dried Pilinuts: 69.5g

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

Which food has more nutrients per 500 calories - Oil Roasted Pecans or Dried Pilinuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Oil Roasted Pecans	Dried Pilinuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	57% 55.3g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	NA	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	31% 5.3g	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	2.13% 2.77g	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	NA	38g per day for Men 19-50 years
Protein	11.5% 6.43g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	0.15% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	53% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	4.97% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.24% 0.84mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.15% 0.08mg	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	10.4% 41.7μg	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	0.46% 0.42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	4.7% 47mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	74% 0.67mg	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	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	70% 1.6mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	10.4% 353mg	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	0.14% 2.1mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	0.052% 1.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Pecans vs Dried Pilinuts:

• Oil Roasted Pecans have 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dried Pilinuts.
• While Dried Pilinuts contain 1.9 times more Vitamin B1 and 4 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pilinuts have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Pecans as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Pecans vs Dried Pilinuts:

• Oil Roasted Pecans have 1.3 times more Copper, 1.6 times more Manganese and 1.5 times more Zinc than Dried Pilinuts.
• While Dried Pilinuts contain 2.2 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus and 1.3 times more Potassium than Oil Roasted Pecans.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Pecans have 3 times more Omega 6 and 3.3 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 4.3 times more Saturated Fat than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pilinuts have similar amounts of Energy, Fat and Protein per 500 kcal.
• Both Oil Roasted Pecans as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.