Comparing Nutrients in 7 ounces Roasted Almonds VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	41% 1187kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	263% 44.8g	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% 26g	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	49.6% 19g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29.3% 1.46mg	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	7.44% 29.8μg	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	33.5% 5.02mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	53% 532mg	13.3% 133mg	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	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	61.3% 4.9mg	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	319% 7.34mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.061% 2.24g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 10.9 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 6.1 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Oil Roasted Pecans:

• Dry Roasted Almonds have 4 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Potassium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.7 times more Manganese, 3 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Pecans have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.6 times more Carbohydrate, 1.2 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Fat, 1.8 times more Saturated Fat, 103.1 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Pecans have similar amounts of Energy and Fiber per 7 oz.
• Both Dry Roasted Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.