Comparing Nutrients in 1 pound Oil Roasted Almonds VS Dry Roasted Pecans with Salt

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	95% 2753kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	% 0.18g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 20g	% 18g	g per day for Men 19-50 years
Fiber	125% 47.6g	112% 42.6g	38g per day for Men 19-50 years
Protein	172% 96g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dry Roasted Pecans with Salt	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	34.8% 0.42mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	132% 1320mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	116% 1737mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.14% 5.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Dry Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Dry Roasted Pecans with Salt:

• 1 pound of Oil Roasted Almonds has 7.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B9 and 20 times more Vitamin E than Dry Roasted Pecans with Salt.
• While 1 lb of Dry Roasted Pecans with Salt contains 4.9 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Dry Roasted Pecans with Salt:

• 1 pound of Oil Roasted Almonds has 4 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Pecans with Salt.
• While 1 lb of Dry Roasted Pecans with Salt contains 1.6 times more Manganese, 383 times more Sodium and 1.7 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Pecans with Salt contain similar levels of Copper and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans with Salt.
• While 1 lb of Dry Roasted Pecans with Salt contains 1.3 times more Fat, 1.5 times more Saturated Fat, more Omega 3 and 1.4 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Pecans with Salt offer comparable quantities of Energy, Sugars and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3