Comparing Nutrients in 1 pound Oil Roasted Pecans VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Energy	112% 3243kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	56% 18g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	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	113% 43g	118% 45g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	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	17% 68μg	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	76.5% 11.5mg	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

	Oil Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Calcium	30.4% 304mg	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	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	140% 11.2mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	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	170% 1193mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	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	184% 20.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 2.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• Both Oil 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 Oil Roasted Pecans vs Blanched Almonds:

• Oil Roasted Pecans have 2 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 19 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Blanched Almonds have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans have 1.2 times more Energy, 1.4 times more Fat, 1.8 times more Saturated Fat, 257.8 times more Omega 3 and 1.8 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Blanched Almonds have similar amounts of Sugars and Fiber per 1 lb.
• Both Oil Roasted Pecans as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.