Comparing Nutrients in 7 ounces Pecans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pecans	Blanched Almonds	Recommended Dietary Allowance
Energy	47.3% 1371kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	11% 7.88g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 8.85g	g per day for Men 19-50 years
Fiber	50% 19g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	32.5% 18g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Pecans	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	17.6% 0.23mg	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	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Pecans nuts have 3.5 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B9 and 17 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Blanched Almonds:

• Pecans nuts have 2.5 times more Manganese and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans nuts and Blanched 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, 246.5 times more Omega 3 and 1.7 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Blanched Almonds have similar amounts of Energy, Sugars and Fiber per 7 oz.
• Both Pecans nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.