Comparing Nutrients in 1 kilogram Dry Roasted Pecans with Salt VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Dry Roasted Pecans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	245% 7100kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	132% 42g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	136% 177g	130g per day for Men 19-50 years
Sugars	56% 40.6g	62.8% 45.5g	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	0.55% 0.4g	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	% 0.4g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 40g	% 43.8g	g per day for Men 19-50 years
Fiber	247% 94g	276% 105g	38g per day for Men 19-50 years
Protein	170% 95g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pecans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	91% 1.18mg	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	40% 160μg	67.5% 270μg	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	7.78% 7mg	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	86.7% 13mg	1731% 260mg	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

	Dry Roasted Pecans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	72% 720mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	1061% 9.55mg	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	350% 28mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	1070% 24.6mg	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	419% 2930mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	255% 3830mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pecans with Salt VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Pecans with Salt versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dry Roasted Pecans with Salt has 4.9 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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 with Salt.
• Both Dry Roasted Pecans with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Roasted Pecans with Salt has 1.2 times more Copper, 1.6 times more Manganese, 383 times more Sodium and 1.7 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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 with Salt.
• Both Dry Roasted Pecans with Salt and Oil Roasted Almonds contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pecans with Salt has 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 1 kg of Oil Roasted Almonds contains 1.3 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Sugars and Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3