Comparing Nutrients in 7 ounces Roasted Pecans VS Walnuts

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Walnuts	Recommended Dietary Allowance
Energy	48.6% 1409kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	152% 147g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	38% 12g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	20.7% 27g	21% 27.2g	130g per day for Men 19-50 years
Sugars	11% 8.06g	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	% 7.94g	% 4.82g	g per day for Men 19-50 years
Fiber	49% 18.7g	35% 13.3g	38g per day for Men 19-50 years
Protein	33.7% 19g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Walnuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	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	28% 1.4mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	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	1.54% 1.4mg	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	17% 2.58mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Walnuts	Recommended Dietary Allowance
Calcium	14.3% 143mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	350% 3.15mg	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	69.5% 5.56mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	83% 581mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted 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 Roasted Pecans vs Walnuts:

• 7 ounces of Roasted Pecans have 1.3 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.9 times more Vitamin E than Walnuts.
• While 7 oz of English Walnuts contain 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 6.1 times more Vitamin B9 than Dry Roasted Pecans.
• Both Roasted Pecans and Walnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Dry Roasted Pecans 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 Roasted Pecans vs Walnuts:

• 7 ounces of Roasted Pecans have 1.6 times more Zinc than Walnuts.
• While 7 oz of English Walnuts contain 1.4 times more Calcium and 1.4 times more Copper than Dry Roasted Pecans.
• Both Roasted Pecans and Walnuts contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pecans have 1.6 times more Sugars and 1.4 times more Fiber than Walnuts.
• While 7 oz of English Walnuts contain 9.1 times more Omega 3, 1.9 times more Omega 6 and 1.6 times more Protein than Dry Roasted Pecans.
• Both Roasted Pecans and Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per seven ounces.