Comparing Nutrients in 100 grams Oil Roasted Pecans VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Oil Roasted Pecans	Black Walnuts	Recommended Dietary Allowance
Energy	24.7% 715kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	199% 33.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 1g	g per day for Men 19-50 years
Fiber	25% 9.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Black Walnuts	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	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	45% 0.58mg	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	7.75% 31μg	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	1.9% 1.7mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Black Walnuts	Recommended Dietary Allowance
Calcium	6.7% 67mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	151% 1.36mg	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	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	169% 3.9mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Black Walnuts per 100 g

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

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

• 100 grams of Oil Roasted Pecans have 8.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.2 times more Vitamin E than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Black Walnuts provide similar amounts of Vitamin B2 per 100 grams.
• Both Oil Roasted Pecans as well as Dried Black Walnuts 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 vs Black Walnuts:

• 100 grams of Oil Roasted Pecans have 1.3 times more Zinc than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Black Walnuts contain similar levels of Calcium, Copper and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Pecans have 1.3 times more Fat, 2.1 times more Saturated Fat, 1.4 times more Carbohydrate, 3.6 times more Sugars and 1.4 times more Fiber than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 2.6 times more Omega 3, 1.5 times more Omega 6 and 2.6 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Black Walnuts offer comparable quantities of Energy per 100 grams.