Comparing Nutrients in 100 grams Oil Roasted Pecans with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Pecans with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	24.7% 715kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	3.2% 2.33g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 2.33g	g per day for Men 19-50 years
Fiber	25% 9.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	7.77% 0.1mg	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	3.75% 15μg	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	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	17% 2.53mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	6.7% 67mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	194% 1.74mg	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	31% 2.47mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	53% 1.22mg	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	37.6% 263mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	26.2% 393mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Brazilnuts per 100 g

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

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

• 100 grams of Oil Roasted Pecans with Salt have 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 2.2 times more Vitamin E than Oil Roasted Pecans with Salt.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Oil Roasted Pecans with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Pecans with Salt vs Brazilnuts:

• 100 grams of Oil Roasted Pecans with Salt have 3 times more Manganese and 131 times more Sodium than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 2.4 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 2.8 times more Phosphorus, 1.7 times more Potassium and 319.5 times more Selenium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Brazilnuts contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Pecans with Salt have 28.6 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 2.2 times more Saturated Fat and 1.6 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 100 grams.