Comparing Nutrients in 7 ounces Pecans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Pecans	Dried Pilinuts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	193% 62g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	NA	1.6g per day for Men 19-50 years
Omega 6	241% 41g	88.8% 15g	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	6.08% 7.9g	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	NA	38g per day for Men 19-50 years
Protein	32.5% 18g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	17.6% 0.23mg	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	29.8% 119μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	14% 139mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	29.6% 1006mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Dried Pilinuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pecans versus 7 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pecans vs Dried Pilinuts:

• 7 ounces of Pecans have 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 1.4 times more Vitamin B1 and 2.7 times more Vitamin B9 than Pecans nuts.
• Both Pecans nuts as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Dried Pilinuts:

• 7 ounces of Pecans have 1.3 times more Copper, 1.9 times more Manganese and 1.5 times more Zinc than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 2.1 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium and 2.1 times more Phosphorus than Pecans nuts.
• Both Pecans and Dried Pilinuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 2.7 times more Omega 6 and 3.5 times more Carbohydrate than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 5 times more Saturated Fat than Pecans nuts.
• Both Pecans and Dried Pilinuts offer comparable quantities of Energy, Fat and Protein per seven ounces.

Frequently Asked Questions about Pecans VS Dried Pilinuts

What are the health benefits of Pecans compared to Dried Pilinuts?

Pecans are a good source of antioxidants, healthy fats, and fiber, which can help improve heart health and aid in digestion. On the other hand, dried pilinuts are rich in magnesium, vitamin E, and protein, which can support muscle function, skin health, and immune function. Both nuts offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Pecans or Dried Pilinuts?

Both pecans and pili nuts are nutrient-dense foods that can be part of a healthy weight loss diet. Pecans are lower in calories and higher in fiber compared to pili nuts, making them a good choice for weight loss. However, portion control is key as both nuts are calorie-dense. Incorporating a variety of nuts and seeds in moderation, along with a balanced diet and regular physical activity, can support weight loss goals.

Should I eat more Pecans or more Dried Pilinuts to gain more muscles while training consistently?

Both pecans and dried pili nuts are nutritious options, but if you are looking to gain more muscle while training consistently, you may want to consider incorporating more pecans into your diet. Pecans are a good source of protein, healthy fats, and fiber, which are important for muscle building and recovery. Additionally, pecans are rich in vitamins and minerals such as magnesium, which can help support muscle function and energy production during workouts. However, it's important to remember that overall diet and exercise routine play a significant role in muscle gain, so be sure to focus on a well-rounded approach to nutrition and fitness.

What is the environmental impact of producing Pecans compared to Dried Pilinuts?

Pecans have a higher environmental impact compared to dried pilinuts due to the water and land resources required for pecan tree cultivation. Pecan trees need more water and land to grow compared to pili trees, making them more resource-intensive to produce. Additionally, pecans are often grown in monoculture, which can lead to soil degradation and increased pesticide use. In contrast, pili nuts are typically grown in agroforestry systems, which promote biodiversity and soil health. Choosing dried pili nuts over pecans can help reduce your environmental footprint.