Comparing Nutrients in 5 ounces Pecans VS Almond paste

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Pecans VS Almond paste per 5 oz

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

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

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

Comparing minerals per 5 ounces for Pecans vs Almond paste:

• 5 ounces of Pecans have 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.
• While 5 oz of Almond paste contain 2.5 times more Calcium than Pecans nuts.
• Both Pecans and Almond paste contain similar levels of Magnesium, Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pecans have 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.
• While 5 oz of Almond paste contain 3.4 times more Carbohydrate and 9.1 times more Sugars than Pecans nuts.
• Both Pecans and Almond paste offer comparable quantities of Protein per five ounces.