Comparing Nutrients in 100 grams Oil Roasted Almonds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pecans	5%	88%	7%

Macro Nutrients

	Oil Roasted Almonds	Pecans	Recommended Dietary Allowance
Energy	21% 607kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	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	13.6% 17.7g	10.7% 14g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	% 0.04g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 3.9g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	38% 21.2g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	7.67% 0.092mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	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	6.75% 27μg	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% 0mg	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	173% 26mg	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

	Oil Roasted Almonds	Pecans	Recommended Dietary Allowance
Calcium	29% 291mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	46% 3.68mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pecans per 100 g

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

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

• 100 grams of Oil Roasted Almonds have 6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.2 times more Vitamin B9 and 18.6 times more Vitamin E than Pecans.
• While 100 g of Pecans nuts contain 7.2 times more Vitamin B1, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Pecans:

• 100 grams of Oil Roasted Almonds have 4.2 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Pecans.
• While 100 g of Pecans nuts contain 1.3 times more Copper, 1.8 times more Manganese and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pecans contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.3 times more Carbohydrate and 2.3 times more Protein than Pecans.
• While 100 g of Pecans nuts contain 1.3 times more Fat, 1.5 times more Saturated Fat, more Omega 3 and 1.5 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pecans offer comparable quantities of Energy, Sugars and Fiber per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3