Comparing Nutrients in 1 pound Pecans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pecans	Blanched Almonds	Recommended Dietary Allowance
Energy	108% 3134kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	56% 18g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	25% 18g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 20.2g	g per day for Men 19-50 years
Fiber	115% 43.5g	118% 45g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pecans	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	31.8% 318mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	362% 8.32mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	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	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Pecans nuts have 3.5 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B9 and 17 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Blanched Almonds:

• Pecans nuts have 2.5 times more Manganese and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans nuts and Blanched 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, 246.5 times more Omega 3 and 1.7 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Blanched Almonds have similar amounts of Energy, Sugars and Fiber per 1 lb.
• Both Pecans nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.