Comparing Nutrients in 100 grams Blanched Almonds VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	20.3% 590kcal	24.7% 715kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	77.6% 75.2g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	133% 22.6g	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% 13g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	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	% 3.9g	g per day for Men 19-50 years
Fiber	26% 9.9g	25% 9.5g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	14.7% 0.74mg	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	3.75% 15μg	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	17% 2.53mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	23.6% 236mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	133% 1.2mg	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	41% 3.28mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	161% 3.7mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	11% 6μg	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	40.6% 4.47mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.031% 1.13g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and 9.4 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Oil 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 Oil Roasted Pecans:

• Blanched Almonds have 3.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 19 times more Sodium than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Copper 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 Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Fat, 1.8 times more Saturated Fat, 257.8 times more Omega 3 and 1.8 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Pecans have similar amounts of Energy, Sugars and Fiber per 100 g.
• Both Blanched Almonds as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.