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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	247% 7150kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	132% 42g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	136% 177g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	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	% 39g	% 43.8g	g per day for Men 19-50 years
Fiber	250% 95g	276% 105g	38g per day for Men 19-50 years
Protein	164% 92g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	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	37.5% 150μg	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	169% 25.3mg	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

	Oil Roasted Pecans with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	67% 670mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	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	309% 24.7mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1609% 37mg	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	376% 2630mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	262% 3930mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Pecans with Salt vs Oil Roasted Almonds:

• 1 kilogram of Oil Roasted Pecans with Salt has 5.1 times more Vitamin B1, 3.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 10.3 times more Vitamin E than Oil Roasted Pecans with Salt.
• Both Oil 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 Oil Roasted Pecans with Salt vs Oil Roasted Almonds:

• 1 kilogram of Oil Roasted Pecans with Salt has 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Selenium, 393 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4.3 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Potassium than Oil Roasted Pecans with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Pecans with Salt has 1.4 times more Fat, 1.7 times more Saturated Fat, more Omega 3 and 1.7 times more Omega 6 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.4 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil 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