Comparing Nutrients in 14 ounces Roasted Almonds VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Roasted Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	82% 2373kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 19g	% 15.5g	g per day for Men 19-50 years
Fiber	114% 43.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	149% 83g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	106% 1064mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 10.9 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 6.1 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Oil Roasted Pecans:

• Dry Roasted Almonds have 4 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Manganese, 3 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Pecans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.6 times more Carbohydrate, 1.2 times more Sugars 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, 103.1 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Pecans have similar amounts of Energy and Fiber per 14 oz.
• Both Dry Roasted Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.