Comparing Nutrients in 100 grams Roasted Pecans VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	24.5% 710kcal	24.7% 715kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	77.6% 75.2g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	133% 22.6g	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% 13g	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% 9.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	14.4% 0.19mg	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	3.75% 15μg	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	0.78% 0.7mg	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	8.67% 1.3mg	17% 2.53mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	7.2% 72mg	6.7% 67mg	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	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	31% 2.47mg	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	161% 3.7mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	40.6% 4.47mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.031% 1.13g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans contain 1.9 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Dry Roasted Pecans as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Pecans vs Oil Roasted Pecans:

• Oil Roasted Pecans contain 1.5 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of macro-nutrients per 100 g
• Both Dry Roasted Pecans and Oil Roasted Pecans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Dry Roasted Pecans as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.