Comparing Nutrients in 7 ounces Almonds VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Almonds	Roasted Pecans	Recommended Dietary Allowance
Energy	39.6% 1149kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	20.7% 27g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 7.94g	g per day for Men 19-50 years
Fiber	65.3% 25g	49% 18.7g	38g per day for Men 19-50 years
Protein	75% 42g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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% 0mg	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	339% 51mg	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

	Almonds	Roasted Pecans	Recommended Dietary Allowance
Calcium	53.4% 534mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	339% 7.8mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.06% 2.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Roasted Pecans:

• Almonds have 10.6 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B9 and 19.7 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Almonds.
• Both Almonds as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Roasted Pecans:

• Almonds have 3.7 times more Calcium, 1.3 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Manganese and 1.6 times more Zinc than Almonds.
• Both Almonds and Dry Roasted Pecans have similar amounts of Copper and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.2 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.5 times more Fat, 1.7 times more Saturated Fat, 331.3 times more Omega 3 and 1.6 times more Omega 6 than Almonds.
• Both Almonds and Dry Roasted Pecans have similar amounts of Energy and Sugars per 7 oz.
• Both Almonds as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.