Comparing Nutrients in 7 ounces Unflavored Wheat-based Formulated with Salt VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Unflavored Wheat-based Formulated with Salt	8%	78%	14%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	42.6% 1234kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	245% 41.6g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	11% 7.88g	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	NA	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	27% 10.3g	49.6% 19g	38g per day for Men 19-50 years
Protein	49% 27.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	70.4% 282μg	7.44% 29.8μg	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	0.22% 0.2mg	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	NA	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	265% 2.4mg	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	59.5% 4.76mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	683% 15.7mg	319% 7.34mg	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	105% 736mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Unflavored Wheat-based Formulated with Salt VS Oil Roasted Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Unflavored Wheat-based Formulated with Salt versus 7 oz of Oil Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Unflavored Wheat-based Formulated with Salt vs Oil Roasted Pecans:

• 7 ounces of Unflavored Wheat-based Formulated with Salt have 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 9.5 times more Vitamin B9 than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.6 times more Vitamin B1 and 2.4 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Unflavored Wheat-based Formulated with Salt vs Oil Roasted Pecans:

• 7 ounces of Unflavored Wheat-based Formulated with Salt have 2.1 times more Manganese, 1.4 times more Phosphorus and 505 times more Sodium than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 2.6 times more Calcium, 6.7 times more Copper, 2.1 times more Magnesium and 1.5 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Pecans contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unflavored Wheat-based Formulated with Salt have 1.2 times more Saturated Fat, 1.6 times more Omega 3, 1.8 times more Carbohydrate and 1.5 times more Protein than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.3 times more Fat and 1.8 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Pecans offer comparable quantities of Energy and Omega 6 per seven ounces.