Comparing Nutrients in 300 calories Almonds VS Oil Roasted Pecans

Weight per 300 calories

• Almonds: 51.8g
• Oil Roasted Pecans: 42g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Oil Roasted Pecans?

Macros Ratio

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

Macro Nutrients

	Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	55.7% 9.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	2.3% 1.67g	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	0.079% 0.057g	0.023% 0.017g	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	% 0.088g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 1.64g	g per day for Men 19-50 years
Fiber	17% 6.48g	10.5% 4g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	6.04% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	1.57% 6.3μg	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	0% 0mg	0.33% 0.29mg	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	88.5% 13.3mg	7.08% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	14% 139mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	56% 0.5mg	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	24% 1.92mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	67.5% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	4.58% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.013% 0.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Oil Roasted Pecans:

• Almonds have 12.8 times more Vitamin B2, 3.7 times more Vitamin B3, 3.6 times more Vitamin B9 and 12.5 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.9 times more Vitamin B1 and 1.3 times more Vitamin B5 than Almonds.
• Both Almonds and Oil Roasted Pecans have similar amounts of Vitamin B6 per 300 kcal.
• Both Almonds as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Oil Roasted Pecans:

• Almonds have 5 times more Calcium, 1.9 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus and 2.3 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Manganese than Almonds.
• Both Almonds and Oil Roasted Pecans have similar amounts of Copper, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 2 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fiber and 2.8 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Saturated Fat, 278.3 times more Omega 3 and 1.5 times more Omega 6 than Almonds.
• Both Almonds and Oil Roasted Pecans have similar amounts of Energy and Fat per 300 kcal.
• Both Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.