Comparing Nutrients in 100 grams Black Walnuts VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Black Walnuts	Roasted Pecans	Recommended Dietary Allowance
Energy	21.3% 619kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	5.6% 4.06g	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	0.069% 0.05g	0.055% 0.04g	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	% 0.05g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1g	% 4g	g per day for Men 19-50 years
Fiber	18% 6.8g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	43% 24g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	14.4% 0.19mg	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	7.75% 31μg	4% 16μg	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	1.9% 1.7mg	0.78% 0.7mg	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	14% 2.08mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	130% 1.17mg	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	39% 3.12mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	171% 3.93mg	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	73.3% 513mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.03% 1.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Roasted Pecans per 100 g

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

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

• 100 grams of Black Walnuts have 1.2 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.6 times more Vitamin E than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 7.9 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Black Walnuts vs Roasted Pecans:

• 100 grams of Black Walnuts have 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.2 times more Potassium and 4.3 times more Selenium than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.5 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Roasted Pecans contain similar levels of Calcium, Copper, Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Walnuts have 2.7 times more Omega 3, 1.7 times more Omega 6 and 2.5 times more Protein than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.3 times more Fat, 1.8 times more Saturated Fat, 1.4 times more Carbohydrate, 3.7 times more Sugars and 1.4 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Roasted Pecans offer comparable quantities of Energy per 100 grams.