Comparing Nutrients in 5 ounces Walnuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	32% 927kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	804% 13g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	14% 18.4g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 5.53g	g per day for Men 19-50 years
Fiber	25% 9.5g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	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

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	14% 139mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	228% 5.24mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	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	40% 4.38mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil Roasted Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Walnuts vs Oil Roasted Pecans:

• 5 ounces of Walnuts have 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.6 times more Vitamin E than English Walnuts.
• Both Walnuts and Oil Roasted Pecans provide similar amounts of Vitamin B3 per five ounces.
• Both English 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 Walnuts vs Oil Roasted Pecans:

• 5 ounces of Walnuts have 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.3 times more Phosphorus than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 1.4 times more Zinc than English Walnuts.
• Both Walnuts and Oil Roasted Pecans contain similar levels of Iron, Manganese, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 8.8 times more Omega 3, 1.7 times more Omega 6 and 1.7 times more Protein than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 1.5 times more Sugars and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Oil Roasted Pecans offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.