Comparing Nutrients in 100 grams Pecans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Energy	24% 691kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	NA	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	0.055% 0.04g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	NA	38g per day for Men 19-50 years
Protein	16.4% 9.17g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	28.3% 113μg	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	1.22% 1.1mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7% 70mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	58.3% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Pecans versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pecans vs Dried Beechnuts:

• 100 grams of Pecans have 2.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.9 times more Vitamin B2, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 14.1 times more Vitamin C than Pecans nuts.
• Both Pecans and Dried Beechnuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pecans vs Dried Beechnuts:

• 100 grams of Pecans have 70 times more Calcium, 1.8 times more Copper, more Magnesium, 3.4 times more Manganese, more Phosphorus and 12.6 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.5 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans and Dried Beechnuts contain similar levels of Iron per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 1.4 times more Fat and 1.5 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.7 times more Omega 3 and 2.4 times more Carbohydrate than Pecans nuts.
• Both Pecans and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Omega 6 per 100 grams.