Comparing Nutrients in 7 ounces Roasted Pecans VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Roasted Almonds	Recommended Dietary Allowance
Energy	48.6% 1409kcal	41% 1187kcal	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	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	20.7% 27g	32% 41.7g	130g per day for Men 19-50 years
Sugars	11% 8.06g	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	% 7.94g	% 9.43g	g per day for Men 19-50 years
Fiber	49% 18.7g	57% 21.6g	38g per day for Men 19-50 years
Protein	33.7% 19g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	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	28% 1.4mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	20.8% 0.27mg	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	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	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 5.8 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B9 and 18.4 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Dry Roasted 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 Roasted Almonds:

• Dry Roasted Pecans have 1.8 times more Manganese, 2 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pecans have 1.4 times more Fat, 1.5 times more Saturated Fat, 99.4 times more Omega 3 and 1.5 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dry Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 7 oz.
• Both Dry Roasted Pecans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.