Comparing Nutrients in 100 grams Oil Roasted Pecans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Oil Roasted Pecans	Glazed Walnuts	Recommended Dietary Allowance
Energy	24.7% 715kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	11% 3.57g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	44.3% 32g	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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.78% 0.7mg	0% 0mg	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	6.7% 67mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	NA	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	NA	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	NA	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.17% 6.3g	3700g per day for Men 19-50 years

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

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

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

• Both Oil Roasted Pecans and Glazed Walnuts have similar amounts of vitamins per 100 g
• Both Oil Roasted Pecans as well as Glazed Walnuts have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Pecans vs Glazed Walnuts:

• 100 grams of Oil Roasted Pecans have 1.9 times more Iron and 1.7 times more Potassium than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 446 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Glazed Walnuts contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Pecans have 1.4 times more Energy, 2.1 times more Fat, 2 times more Saturated Fat and 2.6 times more Fiber than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 3.7 times more Carbohydrate and 8.1 times more Sugars than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Glazed Walnuts offer comparable quantities of Protein per 100 grams.