Comparing Nutrients in 5 ounces Pecans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Energy	33.8% 979kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	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	0.078% 0.057g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	23.2% 13g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	40% 160μg	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	1.73% 1.56mg	24.4% 22mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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% 3.6mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Pecans versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pecans vs Dried Beechnuts:

• 5 ounces of Pecans have 2.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.9 times more Vitamin B2, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 14.1 times more Vitamin C than Pecans nuts.
• Both Pecans and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pecans vs Dried Beechnuts:

• 5 ounces of Pecans have 70 times more Calcium, 1.8 times more Copper, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12.6 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.5 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans and Dried Beechnuts contain similar levels of Iron per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pecans have 1.4 times more Fat and 1.5 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Omega 3 and 2.4 times more Carbohydrate than Pecans nuts.
• Both Pecans and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Omega 6 per five ounces.