Comparing Nutrients in 7 ounces Oil Roasted Pecans with Salt VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Oil Roasted Pecans with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	49% 1419kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	11% 7.88g	13% 9.53g	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	49.6% 19g	47% 18g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	25% 99μg	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	0.88% 0.79mg	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	33.5% 5.02mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	13.3% 133mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	282% 2.54mg	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	61.3% 4.9mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	106% 447mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	167% 3.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.6% 522mg	123% 863mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	40.4% 1375mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	68.6% 7.54mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.094% 3.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS With Peanuts Dry Roasted Mixed Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Pecans with Salt versus 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Pecans with Salt vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 7 ounces of Oil Roasted Pecans with Salt have 2.4 times more Vitamin B1 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.8 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 4.3 times more Vitamin E than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Pecans with Salt vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 7 ounces of Oil Roasted Pecans with Salt have 1.9 times more Manganese than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.5 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.8 times more Potassium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt contain similar levels of Calcium, Copper, Selenium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Pecans with Salt have 1.2 times more Energy, 1.5 times more Fat, 5.4 times more Omega 3 and 2.1 times more Omega 6 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.9 times more Carbohydrate and 1.9 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt offer comparable quantities of Saturated Fat, Sugars and Fiber per seven ounces.