Comparing Nutrients in 7 ounces Walnuts VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	44.8% 1298kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	1126% 18g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	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	21% 27.2g	20% 26g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 7.74g	g per day for Men 19-50 years
Fiber	35% 13.3g	49.6% 19g	38g per day for Men 19-50 years
Protein	54% 30.2g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	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

	Walnuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	19.4% 194mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	319% 7.34mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	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	55.7% 6.13mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil Roasted Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Walnuts vs Oil Roasted Pecans:

• 7 ounces of Walnuts have 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.6 times more Vitamin E than English Walnuts.
• Both Walnuts and Oil Roasted Pecans provide similar amounts of Vitamin B3 per seven ounces.
• Both English 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 Walnuts vs Oil Roasted Pecans:

• 7 ounces of Walnuts have 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.3 times more Phosphorus than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.4 times more Zinc than English Walnuts.
• Both Walnuts and Oil Roasted Pecans contain similar levels of Iron, Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 8.8 times more Omega 3, 1.7 times more Omega 6 and 1.7 times more Protein than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.5 times more Sugars and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Oil Roasted Pecans offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per seven ounces.