Comparing Nutrients in 100 grams Almond paste VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Pecans	5%	88%	7%

Macro Nutrients

	Almond paste	Pecans	Recommended Dietary Allowance
Energy	15.8% 458kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	10.7% 14g	130g per day for Men 19-50 years
Sugars	50% 36.3g	5.48% 3.97g	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	NA	0.055% 0.04g	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	16% 9g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.7% 22.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.3% 73μg	5.5% 22μg	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	0.11% 0.1mg	1.22% 1.1mg	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	90% 13.5mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Pecans	Recommended Dietary Allowance
Calcium	17% 172mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	20% 1.6mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.7% 15.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 258mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Pecans per 100 g

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond paste vs Pecans:

• 100 grams of Almond paste have 3.2 times more Vitamin B2, 1.2 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.7 times more Vitamin E than Pecans.
• While 100 g of Pecans nuts contain 8 times more Vitamin B1, 7.6 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• 100 grams of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Almond paste vs Pecans:

• 100 grams of Almond paste have 2.5 times more Calcium than Pecans.
• While 100 g of Pecans nuts contain 2.6 times more Copper, 1.6 times more Iron, 5.3 times more Manganese, 1.3 times more Potassium and 3.1 times more Zinc than Almond paste.
• Both Almond paste and Pecans contain similar levels of Magnesium, Phosphorus and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 3.4 times more Carbohydrate and 9.1 times more Sugars than Pecans.
• While 100 g of Pecans nuts contain 1.5 times more Energy, 2.6 times more Fat, 2.4 times more Saturated Fat, 5 times more Omega 3, 3.7 times more Omega 6 and 2 times more Fiber than Almond paste.
• Both Almond paste and Pecans offer comparable quantities of Protein per 100 grams.