Comparing Nutrients in 5 ounces Blanched Almonds VS Pecans

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Pecans	Recommended Dietary Allowance
Energy	29% 836kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	20.4% 26.5g	15% 19.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	0% 0g	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	% 0.043g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 5.53g	g per day for Men 19-50 years
Fiber	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	22.6% 0.27mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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% 0mg	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	224% 33.7mg	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

	Blanched Almonds	Pecans	Recommended Dietary Allowance
Calcium	33.5% 335mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	58% 4.65mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	97% 682mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.13% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Pecans:

• Blanched Almonds have 5.5 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B9 and 17 times more Vitamin E than Pecans nuts.
• While Pecans nuts contain 3.5 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Pecans:

• Blanched Almonds have 3.4 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and more Sodium than Pecans nuts.
• While Pecans nuts contain 2.5 times more Manganese and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Pecans nuts have similar amounts of Copper and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.3 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• While Pecans nuts contain 1.4 times more Fat, 1.6 times more Saturated Fat, 246.5 times more Omega 3 and 1.7 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Pecans nuts have similar amounts of Energy, Sugars and Fiber per 5 oz.
• Both Blanched Almonds as well as Pecans nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.