Comparing Nutrients in 100 grams Pecans VS Walnuts

Macros Ratio

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

Macro Nutrients

	Pecans	Walnuts	Recommended Dietary Allowance
Energy	24% 691kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	224% 38g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 2.43g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Pecans	Walnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	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	Walnuts	Recommended Dietary Allowance
Calcium	7% 70mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	46.7% 21μg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	8.9% 4.9μg	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	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Walnuts per 100 g

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

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

• 100 grams of Pecans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B7, 2 times more Vitamin E and 1.3 times more Vitamin K than Walnuts.
• While 100 g of English Walnuts contain 2.6 times more Vitamin B6 and 4.5 times more Vitamin B9 than Pecans nuts.
• Both Pecans and Walnuts provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• Both Pecans nuts as well as English 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 Walnuts:

• 100 grams of Pecans have 1.3 times more Manganese and 1.5 times more Zinc than Walnuts.
• While 100 g of English Walnuts contain 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Molybdenum and 1.3 times more Selenium than Pecans nuts.
• Both Pecans and Walnuts contain similar levels of Iron, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 1.5 times more Sugars and 1.4 times more Fiber than Walnuts.
• While 100 g of English Walnuts contain 9.2 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Protein than Pecans nuts.
• Both Pecans and Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 100 grams.