Comparing Nutrients in 100 grams Roasted Pecans VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Dried Beechnuts	Recommended Dietary Allowance
Energy	24.5% 710kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	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	10.4% 13.6g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	% 4g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	NA	38g per day for Men 19-50 years
Protein	17% 9.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	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	14% 0.7mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	52.6% 0.68mg	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	4% 16μg	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	0.78% 0.7mg	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	8.67% 1.3mg	NA	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

	Roasted Pecans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.2% 72mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	74.4% 0.67mg	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	35% 2.8mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	58.3% 1.34mg	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	42% 293mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.18% 6.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 7.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Roasted Pecans vs Dried Beechnuts:

• Dry Roasted Pecans have 72 times more Calcium, 1.7 times more Copper, more Magnesium, 2.9 times more Manganese, more Phosphorus and 14.1 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 2.4 times more Potassium and 38 times more Sodium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dried Beechnuts have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pecans have 1.2 times more Energy, 1.5 times more Fat and 1.5 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 1.7 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dried Beechnuts have similar amounts of Saturated Fat and Omega 6 per 100 g.
• Both Dry Roasted Pecans as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.