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

Macros Ratio

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

Macro Nutrients

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	47.3% 1371kcal	42.6% 1234kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	245% 41.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	36% 47g	130g per day for Men 19-50 years
Sugars	11% 7.88g	NA	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	0.11% 0.079g	NA	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	27% 10.3g	38g per day for Men 19-50 years
Protein	32.5% 18g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	70.4% 282μg	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	2.43% 2.2mg	0.22% 0.2mg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	683% 15.7mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.13% 4.96g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pecans have 2.2 times more Vitamin B1 and 2.8 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 7 oz of Unflavored Wheat-based Formulated with Salt contain 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Pecans have 2.7 times more Calcium, 6.7 times more Copper, 2.1 times more Magnesium, 1.3 times more Potassium and 1.5 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 7 oz of Unflavored Wheat-based Formulated with Salt contain 1.8 times more Manganese, 1.3 times more Phosphorus and more Sodium than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 1.2 times more Fat and 1.8 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 7 oz of Unflavored Wheat-based Formulated with Salt contain 1.4 times more Saturated Fat, 1.7 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Protein than Pecans nuts.
• Both Pecans and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy and Omega 6 per seven ounces.