Comparing Nutrients in 14 ounces Pecans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Pecans	Almonds	Recommended Dietary Allowance
Energy	95% 2743kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	24% 17.3g	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	0.22% 0.16g	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 15.7g	g per day for Men 19-50 years
Fiber	100% 38g	131% 49.6g	38g per day for Men 19-50 years
Protein	65% 36.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Pecans	Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	43.7% 175μg	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	4.85% 4.37mg	0% 0mg	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	37% 5.56mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Almonds	Recommended Dietary Allowance
Calcium	27.8% 278mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	126% 10mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Pecans nuts have 3.2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B7, 2 times more Vitamin B9 and 18.3 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pecans vs Almonds:

• Pecans nuts have 2.1 times more Manganese and 1.5 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 2.9 times more Molybdenum, 1.7 times more Phosphorus and 1.8 times more Potassium than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Copper and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 1.4 times more Fat, 1.6 times more Saturated Fat, 328.7 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Energy and Sugars per 14 oz.
• Both Pecans nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.