Comparing Nutrients in 5 ounces Roasted Pecans VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Pecans	Walnuts	Recommended Dietary Allowance
Energy	34.7% 1006kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	318% 54g	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% 19.4g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 3.44g	g per day for Men 19-50 years
Fiber	35% 13.3g	25% 9.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Walnuts	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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Walnuts	Recommended Dietary Allowance
Calcium	10.2% 102mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Walnuts per 5 oz

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

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

• 5 ounces of Roasted Pecans have 1.3 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.9 times more Vitamin E than Walnuts.
• While 5 oz of English Walnuts contain 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 6.1 times more Vitamin B9 than Dry Roasted Pecans.
• Both Roasted Pecans and Walnuts provide similar amounts of Vitamin B3 per five ounces.
• Both Dry Roasted Pecans as well as English Walnuts 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 Walnuts:

• 5 ounces of Roasted Pecans have 1.6 times more Zinc than Walnuts.
• While 5 oz of English Walnuts contain 1.4 times more Calcium and 1.4 times more Copper than Dry Roasted Pecans.
• Both Roasted Pecans and Walnuts contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pecans have 1.6 times more Sugars and 1.4 times more Fiber than Walnuts.
• While 5 oz of English Walnuts contain 9.1 times more Omega 3, 1.9 times more Omega 6 and 1.6 times more Protein than Dry Roasted Pecans.
• Both Roasted Pecans and Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.