Comparing Nutrients in 100 grams Roasted Pecans VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Roasted Pecans	Pecans	Recommended Dietary Allowance
Energy	24.5% 710kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	121% 20.6g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	5.48% 3.97g	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	0.055% 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	% 0.04g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4g	% 3.9g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	17% 9.5g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Pecans	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.7% 22.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	5.5% 22μg	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	1.22% 1.1mg	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	8.67% 1.3mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Pecans	Recommended Dietary Allowance
Calcium	7.2% 72mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.7% 15.6μg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Pecans per 100 g

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

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

• 100 g of Pecans nuts contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dry Roasted Pecans.
• Both Roasted Pecans and Pecans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 100 grams.
• Both Dry Roasted Pecans as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Pecans vs Pecans:

• Both Dry Roasted Pecans and Pecans nuts have similar amounts of minerals per 100 g
• Both Roasted Pecans and Pecans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Dry Roasted Pecans and Pecans nuts have similar amounts of macro-nutrients per 100 g
• Both Roasted Pecans and Pecans offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 grams.