Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts no Peanuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Energy	42% 1220kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	20.7% 27g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 7.94g	g per day for Men 19-50 years
Fiber	28.7% 11g	49% 18.7g	38g per day for Men 19-50 years
Protein	55% 30.8g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	1.1% 0.99mg	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	17% 2.58mg	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

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	21% 210mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	63.8% 5.1mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Roasted Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Mixed Nuts no Peanuts versus 7 oz of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Mixed Nuts no Peanuts vs Roasted Pecans:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 4.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Roasted Pecans.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Pecans provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Mixed Nuts no Peanuts vs Roasted Pecans:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 2.5 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Pecans contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.4 times more Saturated Fat, 1.6 times more Carbohydrate and 1.6 times more Protein than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 1.3 times more Fat, 4 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Pecans offer comparable quantities of Energy per seven ounces.