Comparing Nutrients in 7 ounces Pecans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Pecans	Almond paste	Recommended Dietary Allowance
Energy	47.3% 1371kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	73% 95g	130g per day for Men 19-50 years
Sugars	11% 7.88g	99% 72g	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	0.11% 0.079g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	25% 9.53g	38g per day for Men 19-50 years
Protein	32.5% 18g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pecans	Almond paste	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	36.2% 145μg	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	2.43% 2.2mg	0.22% 0.2mg	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	18.5% 2.78mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Almond paste	Recommended Dietary Allowance
Calcium	14% 139mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Pecans vs Almond paste:

• 7 ounces of Pecans have 8 times more Vitamin B1, 7.6 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 3.2 times more Vitamin B2, 3.3 times more Vitamin B9 and 9.7 times more Vitamin E than Pecans nuts.
• Both Pecans and Almond paste provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Pecans nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Almond paste:

• 7 ounces of Pecans have 2.6 times more Copper, 1.6 times more Iron, 5.3 times more Manganese, 1.3 times more Potassium and 3.1 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 2.5 times more Calcium than Pecans nuts.
• Both Pecans and Almond paste contain similar levels of Magnesium, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 1.5 times more Energy, 2.6 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 3, 3.7 times more Omega 6 and 2 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain 3.4 times more Carbohydrate and 9.1 times more Sugars than Pecans nuts.
• Both Pecans and Almond paste offer comparable quantities of Protein per seven ounces.