Comparing Nutrients in 100 calories Unflavored Wheat-based Formulated with Salt VS Pecans

Weight per 100 calories

• Unflavored Wheat-based Formulated with Salt: 16g
• Pecans: 14.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Unflavored Wheat-based Formulated with Salt or Pecans?

Macros Ratio

	Protein	Fat	Carbs
Unflavored Wheat-based Formulated with Salt	8%	78%	14%
Pecans	5%	88%	7%

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Pecans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.56% 9.28g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	4.37% 1.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	1.54% 2g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.57g	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	0.008% 0.006g	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	% 0.006g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	2.2% 0.84g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.048% 0.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	7.96% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	1.45% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	2.34% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11% 3.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 23μg	0.8% 3.2μg	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	0.018% 0.016mg	0.18% 0.16mg	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	NA	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unflavored Wheat-based Formulated with Salt	Pecans	Recommended Dietary Allowance
Calcium	0.42% 4.2mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.036% 1.45μg	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	4.82% 0.39mg	4.58% 0.37mg	8mg per day for Men 19-50 years
Magnesium	2.22% 9.32mg	4.17% 17.5mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	28.3% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	5% 2.26μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.52% 59.6mg	5.73% 40mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	1.75% 59.3mg	3400mg per day for Men 19-50 years
Selenium	NA	1% 0.55μg	55μg per day for Men 19-50 years
Sodium	5.4% 81mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.014% 0.51g	3700g per day for Men 19-50 years

Unflavored Wheat-based Formulated With Salt VS Pecans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Unflavored Wheat-based Formulated with Salt or Pecans?

Lets compare vitamin content per 100 calories of Unflavored Wheat-based Formulated with Salt vs Pecans:

• 100 calories of Unflavored Wheat-based Formulated with Salt have 2.6 times more Vitamin B2, 2.1 times more Vitamin B6 and 7.2 times more Vitamin B9 than Pecans.
• While 100 kcal of Pecans nuts contain 2 times more Vitamin B1 and 2.5 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• 100 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B5
• 100 calories of Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unflavored Wheat-based Formulated with Salt as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Unflavored Wheat-based Formulated with Salt vs Pecans:

• 100 calories of Unflavored Wheat-based Formulated with Salt have 2 times more Manganese, 1.5 times more Phosphorus and more Sodium than Pecans.
• While 100 kcal of Pecans nuts contain 6 times more Copper, 1.9 times more Magnesium and 1.4 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Pecans contain similar levels of Iron per 100 calories.
• Both Unflavored Wheat-based Formulated with Salt as well as Pecans nuts lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Unflavored Wheat-based Formulated with Salt have 1.6 times more Saturated Fat, 1.9 times more Omega 3, 1.9 times more Carbohydrate and 1.7 times more Protein than Pecans.
• While 100 kcal of Pecans nuts contain 1.7 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Pecans offer comparable quantities of Energy, Fat and Omega 6 per 100 calories.
• 100 calories of Pecans provide inadequate amounts of Carbohydrate