Comparing Nutrients in 5 ounces Oil Roasted Mixed Nuts no Peanuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Energy	30% 872kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	40.3% 13g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	0.078% 0.057g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	35% 13.3g	38g per day for Men 19-50 years
Protein	39.3% 22g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	20.4% 0.27mg	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	20% 79.4μg	5.67% 22.7μg	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	0.79% 0.71mg	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	NA	12.3% 1.84mg	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 Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	15% 150mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	283% 2.54mg	184% 1.65mg	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	45.5% 3.64mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	242% 5.57mg	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	91% 636mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Roasted Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Mixed Nuts no Peanuts versus 5 oz of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Mixed Nuts no Peanuts vs Roasted Pecans:

• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have 4.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Roasted Pecans.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Pecans provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Mixed Nuts no Peanuts vs Roasted Pecans:

• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 2.5 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Pecans contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.4 times more Saturated Fat, 1.6 times more Carbohydrate and 1.6 times more Protein than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 1.3 times more Fat, 4 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Pecans offer comparable quantities of Energy per five ounces.