Comparing Nutrients in 7 ounces With Peanuts Dry Roasted Mixed Nuts VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	41.5% 1205kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	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	34.2% 44.5g	20% 26g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	0% 0g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 7.74g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	49.6% 19g	38g per day for Men 19-50 years
Protein	69% 38.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	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	61% 0.79mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	29.8% 119μg	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	1.76% 1.6mg	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	81% 12mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	17.3% 173mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	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	93% 7.4mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	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	124% 869mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Oil Roasted Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of With Peanuts Dry Roasted Mixed Nuts 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 With Peanuts Dry Roasted Mixed Nuts vs Oil Roasted Pecans:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 3.6 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B6, 4 times more Vitamin B9 and 2.4 times more Vitamin E than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.6 times more Vitamin B1 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no 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 With Peanuts Dry Roasted Mixed Nuts vs Oil Roasted Pecans:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.3 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Selenium than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.4 times more Manganese than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Oil Roasted Pecans contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.7 times more Carbohydrate, 1.3 times more Sugars and 2.1 times more Protein than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.4 times more Fat, 12.6 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Oil Roasted Pecans offer comparable quantities of Energy and Saturated Fat per seven ounces.