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

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	34.7% 1006kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	93% 15.8g	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	24.3% 31.6g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	19.6% 0.26mg	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	20% 79.4μg	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	0.79% 0.71mg	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	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

	Roasted Pecans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	10.2% 102mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	95% 2.2mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.12% 4.47g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 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 Dry Roasted Pecans.
• Both Roasted Pecans and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Dry Roasted Pecans as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Pecans have 2.5 times more Manganese than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 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 Dry Roasted Pecans.
• Both Roasted Pecans and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

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