Comparing Nutrients in 300 calories Blanched Almonds VS Oil Roasted Pecans

Weight per 300 calories

• Blanched Almonds: 50.8g
• 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 - Blanched Almonds or Oil Roasted Pecans?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 0g	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	% 0.015g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 1.64g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	10.5% 4g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	6.04% 0.078mg	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	6.23% 25μg	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	80.5% 12mg	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

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	12% 120mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	67.5% 1.55mg	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	35% 245mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.58% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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 Blanched Almonds vs Oil Roasted Pecans:

• Blanched Almonds have 7.8 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B9 and 11.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Oil Roasted Pecans:

• Blanched Almonds have 4.3 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium, 2.2 times more Phosphorus and 2 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Manganese and 1.5 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 1.7 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Saturated Fat, 212.7 times more Omega 3 and 1.5 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Energy and Fat per 300 kcal.
• Both Blanched Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.