Comparing Nutrients in 1 pound Pecans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Pecans	Almonds	Recommended Dietary Allowance
Energy	108% 3134kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	75% 98g	130g per day for Men 19-50 years
Sugars	25% 18g	27.2% 19.7g	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	0.25% 0.18g	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 18g	g per day for Men 19-50 years
Fiber	115% 43.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pecans	Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	50% 200μg	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	5.54% 5mg	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	42.3% 6.35mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Almonds	Recommended Dietary Allowance
Calcium	31.8% 318mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.54% 20g	3700g per day for Men 19-50 years

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

• Pecans nuts have 3.2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B7, 2 times more Vitamin B9 and 18.3 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Almonds:

• Pecans nuts have 2.1 times more Manganese and 1.5 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 2.9 times more Molybdenum, 1.7 times more Phosphorus and 1.8 times more Potassium than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Copper and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 1.4 times more Fat, 1.6 times more Saturated Fat, 328.7 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Energy and Sugars per 1 lb.
• Both Pecans nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.