Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Almonds	Pecans	Recommended Dietary Allowance
Energy	83% 2409kcal	95% 2743kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	294% 286g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	42.3% 55g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 0.16g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 15.5g	g per day for Men 19-50 years
Fiber	110% 41.7g	100% 38g	38g per day for Men 19-50 years
Protein	150% 84.3g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	300% 90μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	22% 87.3μg	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	4.85% 4.37mg	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	687% 103mg	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Pecans	Recommended Dietary Allowance
Calcium	115% 1155mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	183% 14.6mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	777% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	264% 1850mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	163% 18mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.2 times more Vitamin B9 and 18.6 times more Vitamin E than Pecans.
• While 14 oz of Pecans nuts contain 7.2 times more Vitamin B1, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Almonds have 4.2 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Pecans.
• While 14 oz of Pecans nuts contain 1.3 times more Copper, 1.8 times more Manganese and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pecans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.3 times more Carbohydrate and 2.3 times more Protein than Pecans.
• While 14 oz of Pecans nuts contain 1.3 times more Fat, 1.5 times more Saturated Fat, more Omega 3 and 1.5 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pecans offer comparable quantities of Energy, Sugars and Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3