Comparing Nutrients in 7 ounces Dried Pilinuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Dried Pilinuts	Roasted Pecans	Recommended Dietary Allowance
Energy	49.2% 1427kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	193% 62g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	88.8% 15g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	20.7% 27g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	NA	49% 18.7g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	29.8% 119μg	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	1.32% 1.2mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Dried Pilinuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	28.8% 288mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	87.6% 7mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	163% 1141mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.06% 2.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Pilinuts vs Roasted Pecans:

• Dried Pilinuts have 2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dried Pilinuts.
• Both Dried Pilinuts and Dry Roasted Pecans have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Pilinuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Dried Pilinuts vs Roasted Pecans:

• Dried Pilinuts have 2 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium and 2 times more Phosphorus than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.7 times more Manganese and 1.7 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dry Roasted Pecans have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pilinuts have 5 times more Saturated Fat than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.6 times more Omega 6 and 3.4 times more Carbohydrate than Dried Pilinuts.
• Both Dried Pilinuts and Dry Roasted Pecans have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Dried Pilinuts as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.