Comparing Nutrients in 5 ounces Pecans VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

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

Macro Nutrients

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	33.8% 979kcal	30.4% 882kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	84.3% 81.8g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	175% 29.7g	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	26% 33.6g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	23.2% 13g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Unflavored Wheat-based Formulated with Salt	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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	43% 0.56mg	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	50.3% 201μg	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	0.16% 0.14mg	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	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	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	28.3% 0.26mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	488% 11.2mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	13.3% 451mg	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	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Unflavored Wheat-based Formulated with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Pecans versus 5 oz of Unflavored Wheat-based Formulated with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pecans vs Unflavored Wheat-based Formulated with Salt:

• 5 ounces of Pecans have 2.2 times more Vitamin B1 and 2.8 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pecans vs Unflavored Wheat-based Formulated with Salt:

• 5 ounces of Pecans have 2.7 times more Calcium, 6.7 times more Copper, 2.1 times more Magnesium, 1.3 times more Potassium and 1.5 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 1.8 times more Manganese, 1.3 times more Phosphorus and more Sodium than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pecans have 1.2 times more Fat and 1.8 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 1.4 times more Saturated Fat, 1.7 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Protein than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy and Omega 6 per five ounces.