Comparing Nutrients in 5 ounces Roasted Pecans VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	34.7% 1006kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	188% 32g	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	14% 18.4g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	20.4% 0.27mg	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	5.3% 21.3μg	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	1.1% 0.99mg	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	24% 3.6mg	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 Pecans	Recommended Dietary Allowance
Calcium	10.2% 102mg	9.5% 95mg	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	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	43.8% 3.5mg	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	228% 5.24mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans contain 1.9 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dry Roasted Pecans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pecans vs Oil Roasted Pecans:

• Oil Roasted Pecans contain 1.5 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of macro-nutrients per 5 oz
• Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Dry Roasted Pecans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.