Comparing Nutrients in 14 ounces Blanched Almonds VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Blanched Almonds	Roasted Pecans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	78% 25g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	247% 3.95g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	457% 77.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	22.2% 16g	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% 0g	0.22% 0.16g	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	% 0.12g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 16g	g per day for Men 19-50 years
Fiber	103% 39.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	152% 85g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	57% 0.74mg	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	48.6% 194μg	16% 63.5μg	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% 0mg	3.1% 2.78mg	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	628% 94mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Roasted Pecans	Recommended Dietary Allowance
Calcium	94% 937mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	515% 4.63mg	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	163% 13mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	679% 15.6mg	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	273% 1909mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	183% 20mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Roasted Pecans:

• Blanched Almonds have 6.6 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9 and 18.3 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Roasted Pecans:

• Blanched Almonds have 3.3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 19 times more Sodium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.1 times more Manganese and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Pecans have similar amounts of Copper, Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.4 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Fat, 1.6 times more Saturated Fat, 248.5 times more Omega 3 and 1.6 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 14 oz.
• Both Blanched Almonds as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.