Comparing Nutrients in 5 ounces Roasted Pecans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	34.7% 1006kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	207% 35.3g	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	21% 27.4g	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	40% 15g	38g per day for Men 19-50 years
Protein	24% 13.5g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Pinyon Pine Nuts	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	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	12% 0.16mg	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	20.6% 82.2μg	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	3.15% 2.83mg	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	10.2% 102mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	163% 1.47mg	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	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	267% 6.14mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	26% 890mg	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	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.23% 8.36g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 3.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.9 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pecans vs Pinyon Pine Nuts:

• Dry Roasted Pecans have 9 times more Calcium and 8.4 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.8 times more Magnesium, 1.5 times more Potassium and 72 times more Sodium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Copper, Iron, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pecans have 1.2 times more Fat and 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.5 times more Saturated Fat, 1.3 times more Omega 6 and 1.4 times more Carbohydrate than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Energy, Fiber and Protein per 5 oz.
• Both Dry Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.