Comparing Nutrients in 5 ounces Black Walnuts VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	30.3% 877kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.098% 0.071g	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	% 0.071g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 5.53g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	61% 34g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	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	11% 44μg	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	2.68% 2.4mg	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	19.7% 2.95mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	55.3% 4.42mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	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	104% 727mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Oil Roasted Pecans per 5 oz

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

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

• 5 ounces of Black Walnuts have 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 8.3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans provide similar amounts of Vitamin B2 and Vitamin E per five ounces.
• Both Dried Black Walnuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Black Walnuts have 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Selenium than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 1.3 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans contain similar levels of Calcium, Copper and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 2.6 times more Omega 3, 1.5 times more Omega 6 and 2.6 times more Protein than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 1.3 times more Fat, 2.1 times more Saturated Fat, 1.4 times more Carbohydrate, 3.6 times more Sugars and 1.4 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans offer comparable quantities of Energy per five ounces.