Comparing Nutrients in 5 ounces Oil Roasted Pecans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Energy	35% 1013kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	14% 18.4g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 6.32g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	37% 14g	38g per day for Men 19-50 years
Protein	23.3% 13g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	12.5% 0.16mg	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	5.3% 21.3μg	17.4% 69.5μg	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	24% 3.6mg	224% 33.7mg	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

	Oil Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.5% 95mg	33.5% 335mg	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	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	43.8% 3.5mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	113% 2.6mg	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	53.3% 373mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 2.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Oil Roasted Pecans have 2 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 19 times more Sodium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Blanched Almonds have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Pecans have 1.2 times more Energy, 1.4 times more Fat, 1.8 times more Saturated Fat, 257.8 times more Omega 3 and 1.8 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Blanched Almonds have similar amounts of Sugars and Fiber per 5 oz.
• Both Oil Roasted Pecans as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.