Comparing Nutrients in 7 ounces Roasted Almonds VS Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Pecans	Recommended Dietary Allowance
Energy	41% 1187kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	21% 27.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	11% 7.88g	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	0.027% 0.02g	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	% 0.02g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 7.74g	g per day for Men 19-50 years
Fiber	57% 21.6g	50% 19g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	11% 43.7μg	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	2.43% 2.2mg	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	316% 47.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pecans	Recommended Dietary Allowance
Calcium	53% 532mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	93% 7.4mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 935mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pecans per 7 oz

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

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

• 7 ounces of Roasted Almonds have 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.
• While 7 oz of Pecans nuts contain 8.6 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Pecans:

• 7 ounces of Roasted Almonds have 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.
• While 7 oz of Pecans nuts contain 2 times more Manganese, 1.9 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Pecans contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.5 times more Carbohydrate, 1.2 times more Sugars and 2.3 times more Protein than Pecans.
• While 7 oz of Pecans nuts contain 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.
• Both Roasted Almonds and Pecans offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3