Comparing Nutrients in 5 ounces Oil Roasted Pecans VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Oil Roasted Pecans	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	35% 1013kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	121% 20.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	23% 30g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	8.1% 5.9g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 5.9g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	23.3% 13g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	38.4% 0.5mg	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	5.3% 21.3μg	29.4% 118μg	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	24% 3.6mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	9.5% 95mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	143% 1.3mg	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	43.8% 3.5mg	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	126% 2.9mg	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	53.3% 373mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS With Peanuts Oil Roasted Mixed Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Pecans vs With Peanuts Oil Roasted Mixed Nuts:

• 5 ounces of Oil Roasted Pecans have 2.5 times more Vitamin B1 than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 1.8 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9 and 3.1 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Pecans vs With Peanuts Oil Roasted Mixed Nuts:

• 5 ounces of Oil Roasted Pecans have 1.3 times more Copper, 1.8 times more Manganese and 1.3 times more Zinc than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 1.7 times more Calcium, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and 5.7 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and With Peanuts Oil Roasted Mixed Nuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans have 1.4 times more Fat, 12.6 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Fiber than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 1.6 times more Carbohydrate and 2.2 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and With Peanuts Oil Roasted Mixed Nuts offer comparable quantities of Energy, Saturated Fat and Sugars per five ounces.