Comparing Nutrients in 7 ounces Roasted Almonds VS Dry Roasted Pecans with Salt

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	229% 39g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 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	% 7.94g	g per day for Men 19-50 years
Fiber	57% 21.6g	49% 18.7g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	12.7% 0.15mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	16.3% 0.21mg	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	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.06% 2.22g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted Almonds 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 Roasted Almonds vs Dry Roasted Pecans with Salt:

• 7 ounces of Roasted Almonds have 11.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B9 and 18.4 times more Vitamin E than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 5.8 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds 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 Roasted Almonds vs Dry Roasted Pecans with Salt:

• 7 ounces of Roasted Almonds have 3.7 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.8 times more Manganese, 2 times more Selenium, 127.7 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Pecans with Salt contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.6 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans with Salt.
• While 7 oz of Dry Roasted Pecans with Salt contain 1.4 times more Fat, 1.5 times more Saturated Fat, 99.4 times more Omega 3 and 1.5 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Pecans with Salt offer comparable quantities of Energy, Sugars and Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3