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Comparing Nutrients in 300 calories Roasted PecansVS Dried Pilinuts

Weight per 300 calories

Roasted Pecans
42.3g
Dried Pilinuts
41.7g

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 Dried Pilinuts?

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Dried Pilinuts
6%
92%
2%
300 kcal ▼

Macro Nutrients

Roasted Pecansvs Dried Pilinuts
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
34.2%33g
31.4 gvs33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.3%2.65g
Saturated Fat
40.7%13g
2.65 gvs13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.3%0.42g
Omega 3
NA
0.42 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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48.7%8.27g
Omega 6
18.7%3.17g
8.27 gvs3.17 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
1.28%1.66g
5.73 gvs1.66 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.37%1.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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%1.7g
Sucrose
NA
1.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.5%3.97g
Fiber
NA
3.97 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.17%4g
Protein
8.05%4.5g
4 gvs4.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Pecansvs Dried Pilinuts
0.33%2.96μg
Vitamin A
0.093%0.83μg
RAE, retinol activity equivalents
2.96 μgvs0.83 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
31.7%0.38mg
Thiamine
0.19 mgvs0.38 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%0.039mg
Riboflavin
0.045 mgvs0.039 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.1%0.49mg
Vitamin B3
1.35%0.22mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs0.22 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.94%0.3mg
Vitamin B5
4%0.2mg
Pantothenic acid
0.3 mgvs0.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.08%0.079mg
Vitamin B6
3.7%0.048mg
Pyridoxine
0.079 mgvs0.048 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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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
6.26%25μg
Folates and Folic Acid
6.76 μgvs25 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 .

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0.33%0.3mg
Vitamin C
0.28%0.25mg
Ascorbic acid
0.3 mgvs0.25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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3.66%0.55mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.55 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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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 Dried Pilinuts
3.04%30.4mg
Calcium
6.05%60.5mg
30.4 mgvs60.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.8%0.49mg
Copper
44.4%0.4mg
0.49 mgvs0.4 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 .

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14.8%1.2mg
Iron
18.4%1.47mg
1.2 mgvs1.47 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.8mg
Magnesium
30%126mg
55.8 mgvs126 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
42%0.97mg
1.66 mgvs0.97 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 .

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17.7%124mg
Phosphorus
34.3%240mg
124 mgvs240 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.27%179mg
Potassium
6.22%212mg
179 mgvs212 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.07%1.7μg
Selenium
NA
1.7 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.028%0.42mg
Sodium
0.083%1.25mg
0.42 mgvs1.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.5%2.14mg
Zinc
11.3%1.24mg
2.14 mgvs1.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.013%0.47g
Water
0.031%1.16g
0.47 gvs1.16 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 Dried Pilinuts:
Comparing minerals per 300 calories for Roasted Pecans vs Dried Pilinuts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Roasted PecansVS Oil Roasted PecansDried PilinutsVS Oil Roasted PecansRoasted PecansVS Pine NutsDried PilinutsVS Pine Nuts
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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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