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Comparing Nutrients in 300 calories Roasted PecansVS Blanched Almonds

Weight per 300 calories

Roasted Pecans
42.3g
Blanched Almonds
50.8g

Roasted Pecans have 1.2 times more energy per 100g than Blanched Almonds. It has very high energy density when compared to other foods. Blanched Almonds having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Blanched Almonds
14%
75%
11%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32.4%31.4g
Fat
27.5%26.7g
31.4 gvs26.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.3%2.65g
Saturated Fat
6.3%2g
2.65 gvs2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.3%0.42g
Omega 3
0.13%0.002g
0.42 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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48.7%8.27g
Omega 6
37%6.3g
8.27 gvs6.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.4%5.73g
Carbohydrate
7.3%9.5g
5.73 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.37%1.7g
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs2.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.023%0.017g
Fructose
0%0g
≤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]
0.017 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.017g
Glucose
%0.015g
0.017 gvs0.015 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g
Sucrose
%2.27g
1.7 gvs2.27 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.5%3.97g
Fiber
13.2%5.03g
3.97 gvs5.03 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.17%4g
Protein
19.4%11g
4 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.33%2.96μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.96 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
8.1%0.097mg
Thiamine
0.19 mgvs0.097 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.48%0.045mg
Vitamin B2
28%0.36mg
Riboflavin
0.045 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.1%0.49mg
Vitamin B3
11%1.78mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs1.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.94%0.3mg
Vitamin B5
3.2%0.16mg
Pantothenic acid
0.3 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.08%0.079mg
Vitamin B6
4.5%0.058mg
Pyridoxine
0.079 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.7%6.76μg
Vitamin B9
6.23%25μg
Folates and Folic Acid
6.76 μgvs25 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.33%0.3mg
Vitamin C
0%0mg
Ascorbic acid
0.3 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.66%0.55mg
Vitamin E
80.5%12mg
Tocopherols and Tocotrienols
0.55 mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.04%30.4mg
Calcium
12%120mg
30.4 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.8%0.49mg
Copper
58%0.52mg
0.49 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.8%1.2mg
Iron
21%1.67mg
1.2 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.8mg
Magnesium
32.4%136mg
55.8 mgvs136 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
40.6%0.93mg
1.66 mgvs0.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.7%124mg
Phosphorus
35%245mg
124 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.27%179mg
Potassium
9.86%335mg
179 mgvs335 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.07%1.7μg
Selenium
2.96%1.63μg
1.7 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.028%0.42mg
Sodium
0.64%9.66mg
0.42 mgvs9.66 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
19.5%2.14mg
Zinc
13.7%1.5mg
2.14 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.013%0.47g
Water
0.062%2.3g
0.47 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Pecans vs Blanched Almonds:
Comparing minerals per 300 calories for Roasted Pecans vs Blanched Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: