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Comparing Nutrients in 300 calories Roasted PecansVS Oil Roasted Pecans

Weight per 300 calories

Roasted Pecans
42.3g
Oil Roasted Pecans
42g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Pecans or Oil Roasted Pecans?

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Oil Roasted Pecans
5%
88%
7%
300 kcal ▼

Macro Nutrients

Roasted Pecansvs Oil Roasted Pecans
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32.4%31.4g
Fat
32.5%31.6g
31.4 gvs31.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.3%2.65g
Saturated Fat
9.5%3.04g
2.65 gvs3.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
26.3%0.42g
Omega 3
27%0.43g
0.42 gvs0.43 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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48.7%8.27g
Omega 6
55.7%9.46g
8.27 gvs9.46 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.4%5.73g
Carbohydrate
4.2%5.46g
5.73 gvs5.46 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.37%1.7g
Sugars
2.3%1.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs1.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.023%0.017g
Fructose
0.023%0.017g
≤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]
0.017 gvs0.017 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.017g
Glucose
%0.017g
0.017 gvs0.017 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g
Sucrose
%1.64g
1.7 gvs1.64 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
10.5%3.97g
Fiber
10.5%4g
3.97 gvs4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.17%4g
Protein
6.9%3.86g
4 gvs3.86 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Pecansvs Oil Roasted Pecans
0.33%2.96μg
Vitamin A
0.23%2.1μg
RAE, retinol activity equivalents
2.96 μgvs2.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
16.5%0.2mg
Thiamine
0.19 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.48%0.045mg
Vitamin B2
3.55%0.046mg
Riboflavin
0.045 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.1%0.49mg
Vitamin B3
3.15%0.5mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs0.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.94%0.3mg
Vitamin B5
6.2%0.31mg
Pantothenic acid
0.3 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.08%0.079mg
Vitamin B6
6.04%0.078mg
Pyridoxine
0.079 mgvs0.078 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.7%6.76μg
Vitamin B9
1.57%6.3μg
Folates and Folic Acid
6.76 μgvs6.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.33%0.3mg
Vitamin C
0.33%0.29mg
Ascorbic acid
0.3 mgvs0.29 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.66%0.55mg
Vitamin E
7.08%1.06mg
Tocopherols and Tocotrienols
0.55 mgvs1.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pecansvs Oil Roasted Pecans
3.04%30.4mg
Calcium
2.8%28mg
30.4 mgvs28 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.8%0.49mg
Copper
56%0.5mg
0.49 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
14.8%1.2mg
Iron
13%1.04mg
1.2 mgvs1.04 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
13.3%55.8mg
Magnesium
12%50.8mg
55.8 mgvs50.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
72.3%1.66mg
Manganese
67.5%1.55mg
1.66 mgvs1.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
17.7%124mg
Phosphorus
15.8%110mg
124 mgvs110 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
5.27%179mg
Potassium
4.84%164mg
179 mgvs164 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.07%1.7μg
Selenium
4.58%2.5μg
1.7 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.028%0.42mg
Sodium
0.028%0.42mg
0.42 mgvs0.42 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
19.5%2.14mg
Zinc
17%1.88mg
2.14 mgvs1.88 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.013%0.47g
Water
0.013%0.47g
0.47 gvs0.47 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Pecans vs Oil Roasted Pecans:
Comparing minerals per 300 calories for Roasted Pecans vs Oil Roasted Pecans:
Comparison of macro-nutrients per 300 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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