Comparing Nutrients in 7 ounces Black Walnuts VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	42.4% 1228kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	20% 26g	130g per day for Men 19-50 years
Sugars	3% 2.2g	11% 7.88g	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	0.14% 0.099g	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	% 0.099g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2g	% 7.74g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	49.6% 19g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	15.4% 61.5μg	7.44% 29.8μg	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	3.75% 3.37mg	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	27.5% 4.13mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	12% 121mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	265% 2.4mg	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	77.4% 6.2mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	319% 7.34mg	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	145% 1018mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Oil Roasted Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Walnuts versus 7 oz of Oil Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Black Walnuts vs Oil Roasted Pecans:

• 7 ounces of Black Walnuts have 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 8.3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans provide similar amounts of Vitamin B2 and Vitamin E per seven ounces.
• Both Dried Black Walnuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Black Walnuts vs Oil Roasted Pecans:

• 7 ounces of Black Walnuts have 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Selenium than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.3 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans contain similar levels of Calcium, Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Walnuts have 2.6 times more Omega 3, 1.5 times more Omega 6 and 2.6 times more Protein than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.3 times more Fat, 2.1 times more Saturated Fat, 1.4 times more Carbohydrate, 3.6 times more Sugars and 1.4 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Pecans offer comparable quantities of Energy per seven ounces.