Comparing Nutrients in 5 ounces Roasted Almonds VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	29.2% 848kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	188% 32g	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% 18.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 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	% 5.53g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	21% 1.04mg	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	5.3% 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	226% 34mg	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

	Roasted Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	38% 380mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	15.5% 8.5μg	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	57.6% 6.34mg	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 Oil Roasted Pecans:

• Dry Roasted Almonds have 10.9 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 6.1 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Oil Roasted Pecans:

• Dry Roasted Almonds have 4 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Manganese, 3 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil 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, 1.2 times more Sugars 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, 103.1 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Pecans have similar amounts of Energy and Fiber per 5 oz.
• Both Dry Roasted Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.