Comparing Nutrients in 7 ounces Oil Roasted Pecans with Salt VS Lightly Salted Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Lightly Salted Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil Roasted Pecans with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Energy	49% 1419kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	27% 35g	130g per day for Men 19-50 years
Sugars	11% 7.88g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 8.7g	g per day for Men 19-50 years
Fiber	49.6% 19g	55% 21g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	18% 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	7.44% 29.8μg	13.4% 53.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5.02mg	344% 51.5mg	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

	Oil Roasted Pecans with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13.3% 133mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	211% 1.9mg	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	61.3% 4.9mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	212% 4.9mg	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	74.6% 522mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Lightly Salted Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Pecans with Salt versus 7 oz of Lightly Salted Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Pecans with Salt vs Lightly Salted Oil Roasted Almonds:

• 7 ounces of Oil Roasted Pecans with Salt have 5.1 times more Vitamin B1, 3.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Lightly Salted Oil Roasted Almonds.
• While 7 oz of Lightly Salted Oil Roasted Almonds contain 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 10.3 times more Vitamin E than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt as well as Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Pecans with Salt vs Lightly Salted Oil Roasted Almonds:

• 7 ounces of Oil Roasted Pecans with Salt have 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Selenium, 2.7 times more Sodium and 1.5 times more Zinc than Lightly Salted Oil Roasted Almonds.
• While 7 oz of Lightly Salted Oil Roasted Almonds contain 4.3 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Potassium than Oil Roasted Pecans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Pecans with Salt have 1.4 times more Fat, 1.7 times more Saturated Fat, more Omega 3 and 1.7 times more Omega 6 than Lightly Salted Oil Roasted Almonds.
• While 7 oz of Lightly Salted Oil Roasted Almonds contain 1.4 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Lightly Salted Oil Roasted Almonds offer comparable quantities of Energy, Sugars and Fiber per seven ounces.
• 7 ounces of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3