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

Macros Ratio

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

Macro Nutrients

	Pecans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	130% 22g	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	34% 44g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	32.5% 18g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	27.5% 0.36mg	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	27.8% 111μg	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	1.1% 0.99mg	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	14% 139mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	396% 3.56mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	133% 3.07mg	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	31.8% 1080mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.17% 6.25g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pecans have 1.3 times more Vitamin B1 than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 3.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.5 times more Vitamin B9 than Pecans nuts.
• Both Pecans and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Pecans nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Pecans have 2.9 times more Manganese than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.5 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Pecans nuts.
• Both Pecans and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 1.3 times more Fat, 4 times more Omega 3, 1.9 times more Omega 6 and 1.7 times more Fiber than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.5 times more Saturated Fat, 1.6 times more Carbohydrate and 1.7 times more Protein than Pecans nuts.
• Both Pecans and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy per seven ounces.