Comparing Nutrients in 100 grams Blanched Almonds VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Roasted Pecans	Recommended Dietary Allowance
Energy	20.3% 590kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	5.6% 4.06g	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% 0g	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	% 0.03g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 4g	g per day for Men 19-50 years
Fiber	26% 9.9g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	14.4% 0.19mg	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	12.3% 49μg	4% 16μg	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% 0mg	0.78% 0.7mg	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	158% 23.8mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Roasted Pecans	Recommended Dietary Allowance
Calcium	23.6% 236mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	130% 1.17mg	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	41% 3.28mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	171% 3.93mg	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	68.7% 481mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.03% 1.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Roasted Pecans:

• Blanched Almonds have 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.
• While Dry Roasted Pecans contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Roasted Pecans:

• Blanched Almonds have 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.
• While Dry Roasted Pecans contain 2.1 times more Manganese and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Pecans have similar amounts of Copper, Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.4 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 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.
• Both Blanched Almonds and Dry Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 100 g.
• Both Blanched Almonds as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.