Comparing Nutrients in 14 ounces Pecans VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Pecans	Roasted Almonds	Recommended Dietary Allowance
Energy	95% 2743kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 19g	g per day for Men 19-50 years
Fiber	100% 38g	114% 43.3g	38g per day for Men 19-50 years
Protein	65% 36.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	27.8% 278mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Pecans nuts have 8.6 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B9 and 17.1 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pecans vs Roasted Almonds:

• Pecans nuts have 2 times more Manganese, 1.9 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 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 nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 1.4 times more Fat, 1.5 times more Saturated Fat, 98.6 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 14 oz.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.