Comparing Nutrients in 5 ounces Pecans VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Pecans	Roasted Almonds	Recommended Dietary Allowance
Energy	33.8% 979kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 6.73g	g per day for Men 19-50 years
Fiber	36% 13.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23.2% 13g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.92% 99mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Pecans nuts have 8.6 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B9 and 17.1 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pecans vs Roasted Almonds:

• Pecans nuts have 2 times more Manganese, 1.9 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Pecans nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 1.4 times more Fat, 1.5 times more Saturated Fat, 98.6 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 5 oz.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.