Comparing Nutrients in 1 pound Roasted Pecans VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Energy	111% 3221kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	56% 18g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	65% 84.7g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	% 18g	% 20.2g	g per day for Men 19-50 years
Fiber	112% 42.6g	118% 45g	38g per day for Men 19-50 years
Protein	77% 43g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	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	63.8% 3.2mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	40% 0.52mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Calcium	32.7% 327mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	518% 4.66mg	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	159% 12.7mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	362% 8.32mg	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	190% 1329mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 2.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9 and 18.3 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Dry Roasted Pecans have 2.1 times more Manganese, 1.3 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 19 times more Sodium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Blanched Almonds have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pecans have 1.2 times more Energy, 1.4 times more Fat, 1.6 times more Saturated Fat, 248.5 times more Omega 3 and 1.6 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Blanched Almonds have similar amounts of Sugars and Fiber per 1 lb.
• Both Dry Roasted Pecans as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.