Comparing Nutrients in 1 pound 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	91% 2626kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	103% 33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	45.4% 59g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	25% 18g	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	0.69% 0.5g	0.25% 0.18g	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	% 0.77g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 18g	% 17.7g	g per day for Men 19-50 years
Fiber	149% 56.7g	113% 43g	38g per day for Men 19-50 years
Protein	171% 96g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	17% 68μg	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	3.53% 3.18mg	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	775% 116mg	76.5% 11.5mg	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	122% 1220mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	605% 5.44mg	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	210% 17mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	730% 16.8mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.14% 5.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.