Comparing Nutrients in 300 calories Roasted Pecans VS Roasted Almonds

Weight per 300 calories

• Roasted Pecans: 42.3g
• Roasted Almonds: 50.2g

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

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

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.65g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.73g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	3.36% 2.44g	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	0.023% 0.017g	0.007% 0.005g	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	% 0.017g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 2.4g	g per day for Men 19-50 years
Fiber	10.5% 3.97g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	7.17% 4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 2.96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.25% 0.068mg	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	1.7% 6.76μg	6.9% 27.6μg	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	0.33% 0.3mg	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	3.66% 0.55mg	80% 12mg	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

	Roasted Pecans	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	54.8% 0.49mg	61.3% 0.55mg	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	14.8% 1.2mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.8mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	48.7% 1.1mg	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	17.7% 124mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	5.27% 179mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	3.07% 1.7μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.028% 0.42mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.013% 0.47g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 4.9 times more Vitamin B1 and 1.8 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.3 times more Vitamin B2, 3.7 times more Vitamin B3, 4.1 times more Vitamin B9 and 21.8 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Almonds have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Pecans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Dry Roasted Pecans have 1.5 times more Manganese, 1.7 times more Selenium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Pecans have 1.3 times more Saturated Fat, 83.7 times more Omega 3 and 1.3 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Almonds have similar amounts of Energy and Fat per 300 kcal.
• Both Dry Roasted Pecans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.