Comparing Nutrients in 100 grams Pecans VS Black Walnuts

Macros Ratio

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

Macro Nutrients

	Pecans	Black Walnuts	Recommended Dietary Allowance
Energy	24% 691kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	199% 33.8g	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	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 1g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Pecans	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	45% 0.58mg	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	7.75% 31μg	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	1.9% 1.7mg	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	9.33% 1.4mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Black Walnuts	Recommended Dietary Allowance
Calcium	7% 70mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	151% 1.36mg	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	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	169% 3.9mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Black Walnuts per 100 g

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

Lets compare vitamin content per 100 grams of Pecans vs Black Walnuts:

• 100 grams of Pecans have 11.6 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.3 times more Vitamin K than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin E than Pecans nuts.
• Both Pecans and Black Walnuts provide similar amounts of Vitamin B2 per 100 grams.
• Both Pecans nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pecans vs Black Walnuts:

• 100 grams of Pecans have 1.3 times more Zinc than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.7 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium and 4.5 times more Selenium than Pecans nuts.
• Both Pecans and Black Walnuts contain similar levels of Calcium, Copper, Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 1.2 times more Fat, 1.8 times more Saturated Fat, 1.4 times more Carbohydrate, 3.6 times more Sugars and 1.4 times more Fiber than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 2.7 times more Omega 3, 1.6 times more Omega 6 and 2.6 times more Protein than Pecans nuts.
• Both Pecans and Black Walnuts offer comparable quantities of Energy per 100 grams.