Comparing Nutrients in 5 ounces Pecans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Pecans	Almonds	Recommended Dietary Allowance
Energy	33.8% 979kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 5.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23.2% 13g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Pecans	Almonds	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	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	15.6% 62.4μg	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% 0mg	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	242% 36.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	9.92% 99mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Pecans nuts have 3.2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B7, 2 times more Vitamin B9 and 18.3 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pecans vs Almonds:

• Pecans nuts have 2.1 times more Manganese and 1.5 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 2.9 times more Molybdenum, 1.7 times more Phosphorus and 1.8 times more Potassium than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Copper and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 1.4 times more Fat, 1.6 times more Saturated Fat, 328.7 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Energy and Sugars per 5 oz.
• Both Pecans nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.