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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oil Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Oil Roasted Almonds	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	20% 26g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 7.74g	g per day for Men 19-50 years
Fiber	55% 21g	49.6% 19g	38g per day for Men 19-50 years
Protein	75.2% 42g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oil Roasted Pecans with Salt	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	15.2% 0.18mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.061% 2.24g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Almonds have 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 10.3 times more Vitamin E than Oil Roasted Pecans with Salt.
• While 7 oz of Oil Roasted Pecans with Salt contain 5.1 times more Vitamin B1, 3.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Oil 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 Oil Roasted Almonds vs Oil Roasted Pecans with Salt:

• 7 ounces of Oil Roasted Almonds have 4.3 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 with Salt.
• While 7 oz of Oil Roasted Pecans with Salt contain 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Selenium, 393 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.4 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• While 7 oz of Oil Roasted Pecans with Salt contain 1.4 times more Fat, 1.7 times more Saturated Fat, more Omega 3 and 1.7 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Pecans with Salt offer comparable quantities of Energy, Sugars and Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3