Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts no Peanuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Energy	21.2% 615kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.4% 0.19mg	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	14% 56μg	4% 16μg	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	0.56% 0.5mg	0.78% 0.7mg	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	8.67% 1.3mg	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

	Oil Roasted Mixed Nuts no Peanuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	10.6% 106mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	130% 1.17mg	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	32% 2.57mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	171% 3.93mg	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	64% 449mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.03% 1.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Mixed Nuts no Peanuts vs Roasted Pecans:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 4.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Dry Roasted Pecans.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Dry Roasted Pecans have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Mixed Nuts no Peanuts vs Roasted Pecans:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.5 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Dry Roasted Pecans have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.4 times more Saturated Fat, 1.6 times more Carbohydrate and 1.6 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.3 times more Fat, 4 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Dry Roasted Pecans have similar amounts of Energy per 100 g.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.