Comparing Nutrients in 7 ounces Pecans VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Pecans	Roasted Almonds	Recommended Dietary Allowance
Energy	47.3% 1371kcal	41% 1187kcal	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	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	11% 7.88g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 9.43g	g per day for Men 19-50 years
Fiber	50% 19g	57% 21.6g	38g per day for Men 19-50 years
Protein	32.5% 18g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Pecans nuts have 8.6 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B9 and 17.1 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Roasted Almonds:

• Pecans nuts have 2 times more Manganese, 1.9 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Pecans nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 1.4 times more Fat, 1.5 times more Saturated Fat, 98.6 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 7 oz.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.