Comparing Nutrients in 1 pound Roasted Almonds VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Roasted Almonds	Roasted Pecans	Recommended Dietary Allowance
Energy	94% 2712kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	25.4% 18.4g	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	0.063% 0.045g	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	% 0.045g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 18g	g per day for Men 19-50 years
Fiber	130% 49.4g	112% 42.6g	38g per day for Men 19-50 years
Protein	170% 95g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	18% 72.6μg	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	723% 108mg	39.3% 5.9mg	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

	Roasted Almonds	Roasted Pecans	Recommended Dietary Allowance
Calcium	122% 1216mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	588% 5.3mg	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	211% 17mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	776% 18mg	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	305% 2136mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.14% 5.1g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 11.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B9 and 18.4 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 5.8 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Roasted Pecans:

• Dry Roasted Almonds have 3.7 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Manganese, 2 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Roasted Pecans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.6 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Fat, 1.5 times more Saturated Fat, 99.4 times more Omega 3 and 1.5 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 1 lb.
• Both Dry Roasted Almonds as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.