Comparing Nutrients in 7 ounces Pecans VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Pecans	Walnuts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	38% 12g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	11% 7.88g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 4.82g	g per day for Men 19-50 years
Fiber	50% 19g	35% 13.3g	38g per day for Men 19-50 years
Protein	32.5% 18g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Pecans	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Walnuts	Recommended Dietary Allowance
Calcium	14% 139mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Pecans vs Walnuts:

• 7 ounces of Pecans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B7, 2 times more Vitamin E and 1.3 times more Vitamin K than Walnuts.
• While 7 oz of English Walnuts contain 2.6 times more Vitamin B6 and 4.5 times more Vitamin B9 than Pecans nuts.
• Both Pecans and Walnuts provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Pecans nuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Walnuts:

• 7 ounces of Pecans have 1.3 times more Manganese and 1.5 times more Zinc than Walnuts.
• While 7 oz of English Walnuts contain 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Molybdenum and 1.3 times more Selenium than Pecans nuts.
• Both Pecans and Walnuts contain similar levels of Iron, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 1.5 times more Sugars and 1.4 times more Fiber than Walnuts.
• While 7 oz of English Walnuts contain 9.2 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Protein than Pecans nuts.
• Both Pecans and Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per seven ounces.

Frequently Asked Questions about Pecans VS Walnuts

What are the health benefits of Pecans compared to Walnuts?

Both pecans and walnuts are nutritious nuts that offer a variety of health benefits. Pecans are rich in antioxidants, particularly vitamin E, which can help protect against cell damage. They also contain monounsaturated fats, which are heart-healthy fats that can help lower cholesterol levels. Walnuts, on the other hand, are an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for heart health. They also provide a good amount of protein and fiber. Overall, both nuts are nutritious choices, so including a variety of nuts in your diet can offer a range of health benefits.

Can I lose weight easier by eating more Pecans or Walnuts?

Both pecans and walnuts are nutrient-dense nuts that can be part of a healthy weight loss diet. However, walnuts are slightly lower in calories and higher in omega-3 fatty acids compared to pecans. Therefore, incorporating walnuts into your diet may be slightly more beneficial for weight loss. Remember, portion control and overall balanced diet are key factors in weight loss.

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

Both pecans and walnuts are nutritious nuts that can be included in a muscle-building diet. However, walnuts are a better choice for muscle gain as they are higher in protein and omega-3 fatty acids, which are important for muscle recovery and growth. Additionally, walnuts also contain more antioxidants and minerals like magnesium, which can help support muscle function during training. Incorporating a variety of nuts into your diet can provide a range of nutrients beneficial for muscle development.

What is the environmental impact of producing Pecans compared to Walnuts?

Pecans have a higher environmental impact compared to walnuts due to their water and land requirements. Pecan trees need more water to grow and thrive, leading to higher water usage and potential strain on local water resources. Additionally, pecan orchards require more land to cultivate, which can contribute to deforestation and habitat loss. Walnuts, on the other hand, are more water-efficient and can be grown in a smaller area, making them a more environmentally friendly choice.