Comparing Nutrients in 1 pound 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	92% 2676kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	103% 33g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	45.4% 59g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 17.7g	g per day for Men 19-50 years
Fiber	118% 45g	113% 43g	38g per day for Men 19-50 years
Protein	173% 97g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	65.2% 0.85mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	107% 1070mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	730% 16.8mg	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	312% 2182mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.14% 5.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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