Comparing Nutrients in 5 ounces Roasted Pecans VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Roasted Pecans	Pecans	Recommended Dietary Allowance
Energy	34.7% 1006kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	172% 29.2g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	7.76% 5.63g	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	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	% 0.057g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 5.53g	g per day for Men 19-50 years
Fiber	35% 13.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Pecans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	7.8% 31μg	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	1.73% 1.56mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Pecans	Recommended Dietary Allowance
Calcium	10.2% 102mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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% 3.6mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	277% 6.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	49% 22μg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Pecans per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Pecans vs Pecans:

• 5 oz of Pecans nuts contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dry Roasted Pecans.
• Both Roasted Pecans and Pecans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per five ounces.
• Both Dry Roasted Pecans as well as Pecans nuts 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 Pecans:

• Both Dry Roasted Pecans and Pecans nuts have similar amounts of minerals per 5 oz
• Both Roasted Pecans and Pecans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Dry Roasted Pecans and Pecans nuts have similar amounts of macro-nutrients per 5 oz
• Both Roasted Pecans and Pecans offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per five ounces.