Comparing Nutrients in 7 ounces Oil Roasted Pecans VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Energy	49% 1419kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	387% 65.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20% 26g	130g per day for Men 19-50 years
Sugars	11% 7.88g	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 6.85g	g per day for Men 19-50 years
Fiber	49.6% 19g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Calcium	13.3% 133mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	2.53% 1.4μg	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	80.6% 8.87mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Pecans vs Pine Nuts:

• Oil Roasted Pecans have 1.3 times more Vitamin B1, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.7 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Pecans vs Pine Nuts:

• Oil Roasted Pecans have 4.2 times more Calcium and 8.6 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.2 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Pecans have 1.5 times more Saturated Fat, 6.3 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Omega 6 and 1.5 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Energy, Fat, Carbohydrate and Sugars per 7 oz.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.