Comparing Nutrients in 7 ounces Oil Roasted Pecans with Salt VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Oil Roasted Pecans with Salt	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	49% 1419kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	169% 28.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	32% 41.8g	130g per day for Men 19-50 years
Sugars	11% 7.88g	11.4% 8.24g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 8.24g	g per day for Men 19-50 years
Fiber	49.6% 19g	36.6% 14g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	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	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	53.7% 0.7mg	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	41% 165μg	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	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	33.5% 5.02mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	13.3% 133mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	200% 1.8mg	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	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	176% 4.05mg	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	129% 905mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Pecans with Salt versus 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts 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 Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Oil Roasted Pecans with Salt have 2.5 times more Vitamin B1 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.8 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9 and 3.1 times more Vitamin E than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts 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 Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Oil Roasted Pecans with Salt have 1.3 times more Copper, 1.8 times more Manganese, 2.4 times more Sodium and 1.3 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.7 times more Calcium, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and 5.7 times more Selenium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Pecans with Salt have 1.4 times more Fat, 12.6 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.6 times more Carbohydrate and 2.2 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy, Saturated Fat and Sugars per seven ounces.