Comparing Nutrients in 5 ounces Roasted Almonds VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Roasted Pecans	Recommended Dietary Allowance
Energy	29.2% 848kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	7.94% 5.75g	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	0.02% 0.014g	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	% 0.014g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 5.67g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	35% 13.3g	38g per day for Men 19-50 years
Protein	53% 29.7g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	5.67% 22.7μg	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	226% 34mg	12.3% 1.84mg	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

	Roasted Almonds	Roasted Pecans	Recommended Dietary Allowance
Calcium	38% 380mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	184% 1.65mg	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	66% 5.3mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	242% 5.57mg	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	95% 668mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 11.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B9 and 18.4 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 5.8 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Dry Roasted Almonds have 3.7 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Manganese, 2 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Roasted Pecans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.6 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.4 times more Fat, 1.5 times more Saturated Fat, 99.4 times more Omega 3 and 1.5 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 5 oz.
• Both Dry Roasted Almonds as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.