Comparing Nutrients in 7 ounces Roasted Pecans VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Energy	48.6% 1409kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	152% 147g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	20.7% 27g	28.5% 37g	130g per day for Men 19-50 years
Sugars	11% 8.06g	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	% 7.94g	% 8.85g	g per day for Men 19-50 years
Fiber	49% 18.7g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	33.7% 19g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	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	28% 1.4mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	17.6% 0.23mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	17% 2.58mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	226% 2.04mg	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	69.5% 5.56mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	158% 3.64mg	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	83% 581mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 2.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B9 and 18.3 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Pecans vs Blanched Almonds:

• Dry Roasted Pecans have 2.1 times more Manganese, 1.3 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 19 times more Sodium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Blanched Almonds have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pecans have 1.2 times more Energy, 1.4 times more Fat, 1.6 times more Saturated Fat, 248.5 times more Omega 3 and 1.6 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Blanched Almonds have similar amounts of Sugars and Fiber per 7 oz.
• Both Dry Roasted Pecans as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.