Comparing Nutrients in 1 kilogram Blanched Almonds VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	203% 5900kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	100% 130g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 39g	g per day for Men 19-50 years
Fiber	261% 99g	250% 95g	38g per day for Men 19-50 years
Protein	382% 214g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	144% 1.87mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	236% 2360mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1609% 37mg	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	687% 4810mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Oil Roasted Pecans:

• Blanched Almonds have 3.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 19 times more Sodium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.4 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Fat, 1.8 times more Saturated Fat, 257.8 times more Omega 3 and 1.8 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 1 kg.
• Both Blanched Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.