Comparing Nutrients in 1 kilogram Roasted Pecans VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Energy	245% 7100kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	144% 187g	130g per day for Men 19-50 years
Sugars	56% 40.6g	64% 46.3g	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	0.55% 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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 40g	% 44.6g	g per day for Men 19-50 years
Fiber	247% 94g	261% 99g	38g per day for Men 19-50 years
Protein	170% 95g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	72% 720mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	1141% 10.3mg	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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	798% 18.4mg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.2% 45g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 2.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9 and 18.3 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Dry Roasted Pecans have 2.1 times more Manganese, 1.3 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 19 times more Sodium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Blanched Almonds have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans have 1.2 times more Energy, 1.4 times more Fat, 1.6 times more Saturated Fat, 248.5 times more Omega 3 and 1.6 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Blanched Almonds have similar amounts of Sugars and Fiber per 1 kg.
• Both Dry Roasted Pecans as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.