Comparing Nutrients in 1 kilogram Almonds VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	200% 5790kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	100% 130g	130g per day for Men 19-50 years
Sugars	60% 43.5g	54.8% 39.7g	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	1.5% 1.1g	0.55% 0.4g	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	% 1.7g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 39g	g per day for Men 19-50 years
Fiber	329% 125g	250% 95g	38g per day for Men 19-50 years
Protein	378% 212g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	37.5% 150μg	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	7.78% 7mg	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	1709% 256mg	169% 25.3mg	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

	Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	269% 2690mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1333% 12mg	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	464% 37mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1609% 37mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Oil Roasted Pecans:

• Almonds have 10.3 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B9 and 10.1 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Almonds.
• Both Almonds as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Oil Roasted Pecans:

• Almonds have 4 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus and 1.9 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Manganese, 1.5 times more Selenium and 1.4 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Pecans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Fat, 1.9 times more Saturated Fat, 343.7 times more Omega 3 and 1.8 times more Omega 6 than Almonds.
• Both Almonds and Oil Roasted Pecans have similar amounts of Energy and Sugars per 1 kg.
• Both Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.