Comparing Nutrients in 7 ounces Pecans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Pecans	Almonds	Recommended Dietary Allowance
Energy	47.3% 1371kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	11% 7.88g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 7.84g	g per day for Men 19-50 years
Fiber	50% 19g	65.3% 25g	38g per day for Men 19-50 years
Protein	32.5% 18g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Pecans	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	22% 87.3μg	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% 0mg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Pecans nuts have 3.2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B7, 2 times more Vitamin B9 and 18.3 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Almonds:

• Pecans nuts have 2.1 times more Manganese and 1.5 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 2.9 times more Molybdenum, 1.7 times more Phosphorus and 1.8 times more Potassium than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Copper and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 1.4 times more Fat, 1.6 times more Saturated Fat, 328.7 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Energy and Sugars per 7 oz.
• Both Pecans nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.