Comparing Nutrients in 100 grams Oil Roasted Pecans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Oil Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	24.7% 715kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	15% 19.3g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	8.54% 0.11mg	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	14.5% 58μg	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	2.22% 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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	6.7% 67mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	115% 1.04mg	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	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	188% 4.33mg	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	5% 35mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	18.5% 628mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.16% 5.9g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 3.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.6 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.9 times more Vitamin B9 and 2.9 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Pecans vs Pinyon Pine Nuts:

• Oil Roasted Pecans have 8.4 times more Calcium and 7.5 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Magnesium, 1.6 times more Potassium and 72 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Copper, Iron, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Pecans have 1.2 times more Fat and 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 1.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Energy, Omega 6 and Fiber per 100 g.
• Both Oil Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.