Comparing Nutrients in 100 grams Oil Roasted Pecans with Salt VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Oil Roasted Pecans with Salt	Dried Butternuts	Recommended Dietary Allowance
Energy	24.7% 715kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	9.27% 12g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	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	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	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

	Oil Roasted Pecans with Salt	Dried Butternuts	Recommended Dietary Allowance
Calcium	6.7% 67mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	50% 0.45mg	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	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	285% 6.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	26.2% 393mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.09% 3.34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Oil Roasted Pecans with Salt versus 100 g of Dried Butternuts 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 Dried Butternuts:

• 100 grams of Oil Roasted Pecans with Salt have 1.2 times more Vitamin B1 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.3 times more Vitamin B2, 3 times more Vitamin B6, 4.4 times more Vitamin B9 and 4.6 times more Vitamin C than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans with Salt as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Pecans with Salt have 1.3 times more Calcium, 2.7 times more Copper, 393 times more Sodium and 1.4 times more Zinc than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.6 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus and 2.9 times more Selenium than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Dried Butternuts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Pecans with Salt have 1.3 times more Fat, 5.5 times more Saturated Fat and 2 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 8.5 times more Omega 3, 1.5 times more Omega 6 and 2.7 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Dried Butternuts offer comparable quantities of Energy and Carbohydrate per 100 grams.