Comparing Nutrients in 1 pound Oil Roasted Pecans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Pecans	Roasted Almonds	Recommended Dietary Allowance
Energy	112% 3243kcal	94% 2712kcal	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	58% 18.6g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	345% 58.7g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	25% 18g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 21.5g	g per day for Men 19-50 years
Fiber	113% 43g	130% 49.4g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	30.4% 304mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.3% 11g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 6.1 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.9 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dry Roasted 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 Roasted Almonds:

• Oil Roasted Pecans have 1.7 times more Manganese, 3 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dry Roasted Almonds have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans have 1.4 times more Fat, 1.8 times more Saturated Fat, 103.1 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dry Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 1 lb.
• Both Oil Roasted Pecans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.