Comparing Nutrients in 100 grams Pecans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Pecans	Almonds	Recommended Dietary Allowance
Energy	24% 691kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	6% 4.35g	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	0.055% 0.04g	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 3.95g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	33% 12.5g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Pecans	Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	11% 44μg	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	1.22% 1.1mg	0% 0mg	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	9.33% 1.4mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Pecans nuts have 3.2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B7, 2 times more Vitamin B9 and 18.3 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pecans vs Almonds:

• Pecans nuts have 2.1 times more Manganese and 1.5 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 2.9 times more Molybdenum, 1.7 times more Phosphorus and 1.8 times more Potassium than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Copper and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 1.4 times more Fat, 1.6 times more Saturated Fat, 328.7 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Almonds have similar amounts of Energy and Sugars per 100 g.
• Both Pecans nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.