Comparing Nutrients in 100 grams Oil Roasted Pecans VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Oil Roasted Pecans	Dried Pilinuts	Recommended Dietary Allowance
Energy	24.7% 715kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	97% 31g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	NA	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	3.06% 3.98g	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	NA	38g per day for Men 19-50 years
Protein	16.4% 9.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	8.85% 0.12mg	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	15% 60μg	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	0.67% 0.6mg	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	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	6.7% 67mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	106% 0.96mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	101% 2.3mg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.075% 2.77g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dried Pilinuts.
• While Dried Pilinuts contain 1.9 times more Vitamin B1 and 4 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pilinuts have similar amounts of Vitamin B2 per 100 g.
• Both Oil Roasted Pecans as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Oil Roasted Pecans have 1.3 times more Copper, 1.6 times more Manganese and 1.5 times more Zinc than Dried Pilinuts.
• While Dried Pilinuts contain 2.2 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus and 1.3 times more Potassium than Oil Roasted Pecans.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Pecans have 3 times more Omega 6 and 3.3 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 4.3 times more Saturated Fat than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pilinuts have similar amounts of Energy, Fat and Protein per 100 g.
• Both Oil Roasted Pecans as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.