Comparing Nutrients in 7 ounces Almond paste VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Almond paste	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	31.3% 909kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	20.7% 27g	130g per day for Men 19-50 years
Sugars	99% 72g	11% 8.06g	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	NA	0.11% 0.079g	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	25% 9.53g	49% 18.7g	38g per day for Men 19-50 years
Protein	32% 18g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	28.5% 0.37mg	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	36.2% 145μg	7.94% 31.8μg	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	0.22% 0.2mg	1.54% 1.4mg	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	179% 27mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	257% 2.3mg	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	39.7% 3.18mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	339% 7.8mg	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	73% 512mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Dry Roasted Pecans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Dry Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Dry Roasted Pecans with Salt:

• 7 ounces of Almond paste have 3.9 times more Vitamin B2, 1.2 times more Vitamin B3, 4.6 times more Vitamin B9 and 10.4 times more Vitamin E than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 5.5 times more Vitamin B1, 6.2 times more Vitamin B5 and 5.2 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Dry Roasted Pecans with Salt:

• 7 ounces of Almond paste have 2.4 times more Calcium than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 2.6 times more Copper, 1.8 times more Iron, 4.6 times more Manganese, 1.4 times more Potassium, 42.6 times more Sodium and 3.4 times more Zinc than Almond paste.
• Both Almond paste and Dry Roasted Pecans with Salt contain similar levels of Magnesium, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 3.5 times more Carbohydrate and 8.9 times more Sugars than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.6 times more Energy, 2.7 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 3, 3.5 times more Omega 6 and 2 times more Fiber than Almond paste.
• Both Almond paste and Dry Roasted Pecans with Salt offer comparable quantities of Protein per seven ounces.