Comparing Nutrients in 14 ounces Roasted Pecans VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	97% 2818kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	54% 70g	130g per day for Men 19-50 years
Sugars	22.2% 16g	25% 18g	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% 0g	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	% 16g	% 17.4g	g per day for Men 19-50 years
Fiber	98% 37.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	36% 0.47mg	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	16% 63.5μg	26.8% 107μg	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	3.1% 2.78mg	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	34.4% 5.16mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	28.6% 286mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	421% 3.8mg	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	139% 11mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	425% 9.76mg	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	166% 1163mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 4.9 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B9 and 20 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Dry Roasted Pecans have 1.2 times more Copper, 1.6 times more Manganese and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pecans have 1.3 times more Fat, 1.5 times more Saturated Fat, more Omega 3 and 1.4 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 14 oz.
• Both Dry Roasted Pecans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.