Comparing Nutrients in 5 ounces Almond paste VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Pecans	5%	88%	7%

Macro Nutrients

	Almond paste	Pecans	Recommended Dietary Allowance
Energy	22.4% 649kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	71% 51.4g	7.76% 5.63g	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	NA	0.078% 0.057g	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	7.8% 31μg	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	0.16% 0.14mg	1.73% 1.56mg	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	128% 19mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Pecans	Recommended Dietary Allowance
Calcium	24.4% 244mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	28.3% 2.27mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	277% 6.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	49% 22μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.2% 366mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Pecans:

• 5 ounces of Almond paste have 3.2 times more Vitamin B2, 1.2 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.7 times more Vitamin E than Pecans.
• While 5 oz of Pecans nuts contain 8 times more Vitamin B1, 7.6 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Pecans:

• 5 ounces of Almond paste have 2.5 times more Calcium than Pecans.
• While 5 oz of Pecans nuts contain 2.6 times more Copper, 1.6 times more Iron, 5.3 times more Manganese, 1.3 times more Potassium and 3.1 times more Zinc than Almond paste.
• Both Almond paste and Pecans contain similar levels of Magnesium, Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.4 times more Carbohydrate and 9.1 times more Sugars than Pecans.
• While 5 oz of Pecans nuts contain 1.5 times more Energy, 2.6 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 3, 3.7 times more Omega 6 and 2 times more Fiber than Almond paste.
• Both Almond paste and Pecans offer comparable quantities of Protein per five ounces.