Comparing Nutrients in 5 ounces Roasted Pecans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	34.7% 1006kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 6.2g	g per day for Men 19-50 years
Fiber	35% 13.3g	39% 15g	38g per day for Men 19-50 years
Protein	24% 13.5g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	13% 0.17mg	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	5.67% 22.7μg	9.57% 38.3μg	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	1.1% 0.99mg	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	12.3% 1.84mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.2% 102mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	150% 1.35mg	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	49.6% 3.97mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	152% 3.5mg	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	59.3% 415mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 4.9 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B9 and 20 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Dry Roasted Pecans have 1.2 times more Copper, 1.6 times more Manganese and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pecans have 1.3 times more Fat, 1.5 times more Saturated Fat, more Omega 3 and 1.4 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 5 oz.
• Both Dry Roasted Pecans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.