Comparing Nutrients in 7 ounces Oil Roasted Cashew Nuts with Salt VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	39.8% 1153kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	20.7% 27g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	11% 8.06g	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	0.22% 0.16g	0.11% 0.079g	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	% 0.16g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 7.94g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	49% 18.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	28.5% 0.37mg	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	12.4% 49.6μg	7.94% 31.8μg	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	0.66% 0.6mg	1.54% 1.4mg	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% 1.83mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	257% 2.3mg	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	150% 12mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	339% 7.8mg	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	151% 1054mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.13% 4.64g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Dry Roasted Pecans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Cashew Nuts with Salt versus 7 oz of Dry Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Cashew Nuts with Salt vs Dry Roasted Pecans with Salt:

• 7 ounces of Oil Roasted Cashew Nuts with Salt have 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.4 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Pecans with Salt provide similar amounts of Vitamin B1 per seven ounces.
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Cashew Nuts with Salt vs Dry Roasted Pecans with Salt:

• 7 ounces of Oil Roasted Cashew Nuts with Salt have 1.8 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Selenium than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.7 times more Calcium and 2.4 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Pecans with Salt contain similar levels of Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Cashew Nuts with Salt have 1.3 times more Saturated Fat, 2.2 times more Carbohydrate, 1.2 times more Sugars and 1.8 times more Protein than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.6 times more Fat, 14.6 times more Omega 3, 2.3 times more Omega 6 and 2.8 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Pecans with Salt offer comparable quantities of Energy per seven ounces.