Comparing Nutrients in 100 grams Roasted Pecans VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24.5% 710kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	6.28% 4.55g	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% 0g	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	% 4g	% 4.38g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	9.08% 0.12mg	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	4% 16μg	6.75% 27μg	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	0.78% 0.7mg	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	8.67% 1.3mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.2% 72mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	106% 0.96mg	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	35% 2.8mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	107% 2.46mg	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	42% 293mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 4.9 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B9 and 20 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Dry Roasted Pecans have 1.2 times more Copper, 1.6 times more Manganese and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Almonds have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pecans have 1.3 times more Fat, 1.5 times more Saturated Fat, more Omega 3 and 1.4 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Oil Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 100 g.
• Both Dry Roasted Pecans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.