Comparing Nutrients in 5 ounces Oil Roasted Pecans VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Energy	35% 1013kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	276% 47g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 4.9g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	14% 5.24g	38g per day for Men 19-50 years
Protein	23.3% 13g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	12% 48μg	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	1.26% 1.13mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Calcium	9.5% 95mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	209% 1.88mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	1.8% 0.99μg	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	57.6% 6.34mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.087% 3.23g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 1.3 times more Vitamin B1, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.7 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Oil Roasted Pecans have 4.2 times more Calcium and 8.6 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.2 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Pecans have 1.5 times more Saturated Fat, 6.3 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Omega 6 and 1.5 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Energy, Fat, Carbohydrate and Sugars per 5 oz.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.