Comparing Nutrients in 5 ounces Dry Roasted Pecans with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pecans with Salt	5%	88%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dry Roasted Pecans with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	34.7% 1006kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	% 5.67g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pecans with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	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	20% 1mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	74.6% 0.97mg	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	5.67% 22.7μg	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	1.1% 0.99mg	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	12.3% 1.84mg	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

	Dry Roasted Pecans with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10.2% 102mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	106% 0.95mg	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	49.6% 3.97mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	82.6% 1.9mg	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	59.3% 415mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	NA	55μg per day for Men 19-50 years
Sodium	36% 543mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pecans with Salt VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Pecans with Salt 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 Dry Roasted Pecans with Salt vs Dried Beechnuts:

• 5 ounces of Dry Roasted Pecans with Salt have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 7.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dry Roasted Pecans with Salt.
• 5 ounces of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Pecans with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Pecans with Salt vs Dried Beechnuts:

• 5 ounces of Dry Roasted Pecans with Salt have 72 times more Calcium, 1.7 times more Copper, more Magnesium, 2.9 times more Manganese, more Phosphorus, 10.1 times more Sodium and 14.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Potassium than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt 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 Dry Roasted Pecans with Salt have 1.2 times more Energy, 1.5 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 2.5 times more Carbohydrate than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt and Dried Beechnuts offer comparable quantities of Saturated Fat and Omega 6 per five ounces.