Comparing Nutrients in 7 ounces Oil Roasted Pecans with Salt VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Oil Roasted Pecans with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	49% 1419kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20.7% 27g	130g per day for Men 19-50 years
Sugars	11% 7.88g	11% 8.06g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 7.94g	g per day for Men 19-50 years
Fiber	49.6% 19g	49% 18.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	28.5% 0.37mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	13.3% 133mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	257% 2.3mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	339% 7.8mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Dry Roasted Pecans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Pecans with Salt versus 7 oz of Dry Roasted Pecans 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 Dry Roasted Pecans with Salt:

• 7 ounces of Oil Roasted Pecans with Salt have 1.9 times more Vitamin E than Dry Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Dry Roasted Pecans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Oil Roasted Pecans with Salt as well as Dry Roasted Pecans 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 Dry Roasted Pecans with Salt:

• 7 ounces of Oil Roasted Pecans with Salt have 1.5 times more Selenium than Dry Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Dry Roasted Pecans with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Oil Roasted Pecans with Salt and Dry Roasted Pecans with Salt have similar amounts of macro-nutrients per 7 oz
• Both Oil Roasted Pecans with Salt and Dry Roasted Pecans with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per seven ounces.