Comparing Nutrients in 5 ounces Blanched Almonds VS 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	29% 836kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	188% 32g	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	14% 18.4g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20.4% 0.27mg	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	17.4% 69.5μg	5.3% 21.3μg	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	1.1% 0.99mg	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	24% 3.6mg	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	33.5% 335mg	9.5% 95mg	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	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	58% 4.65mg	43.8% 3.5mg	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	228% 5.24mg	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	97% 682mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.6 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 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Oil Roasted Pecans:

• Blanched Almonds have 3.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 19 times more Sodium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.4 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Fat, 1.8 times more Saturated Fat, 257.8 times more Omega 3 and 1.8 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 5 oz.
• Both Blanched Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.