Comparing Nutrients in 14 ounces Blanched Almonds VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	21.7% 15.8g	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	% 15.5g	g per day for Men 19-50 years
Fiber	103% 39.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	152% 85g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	58.5% 2.93mg	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	15% 59.5μg	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	67% 10mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	94% 937mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	529% 4.76mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	638% 14.7mg	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	149% 1044mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	43.3% 24μg	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	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Oil 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 Oil Roasted Pecans:

• Blanched Almonds have 3.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 19 times more Sodium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Copper 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 Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Fat, 1.8 times more Saturated Fat, 257.8 times more Omega 3 and 1.8 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 14 oz.
• Both Blanched Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.