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Comparing Nutrients in 14 ounces Roasted PecansVS Almonds

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

97%2818kcal
Energy
79.2%2298kcal
2818 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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304%295g
Fat
204%198g
295 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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78%25g
Saturated Fat
47%15g
25 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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247%3.95g
Omega 3
0.74%0.012g
3.95 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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457%77.7g
Omega 6
288%49g
77.7 gvs49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%53.8g
Carbohydrate
65.8%85.5g
53.8 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.2%16g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
16 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.22%0.16g
Fructose
0.6%0.44g
≤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]
0.16 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
%0.67g
0.16 gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16g
Sucrose
%15.7g
16 gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
98%37.3g
Fiber
131%49.6g
37.3 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
67.3%37.7g
Protein
150%84g
37.7 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.1%27.8μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
27.8 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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149%1.8mg
Vitamin B1
68%0.81mg
Thiamine
1.8 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.42mg
Vitamin B2
347%4.5mg
Riboflavin
0.42 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
56%2.8mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
2.8 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57%0.74mg
Vitamin B6
42%0.54mg
Pyridoxine
0.74 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
63.5 μgvs175 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.78mg
Vitamin C
0%0mg
Ascorbic acid
2.78 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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34.4%5.16mg
Vitamin E
678%102mg
Tocopherols and Tocotrienols
5.16 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

28.6%286mg
Calcium
107%1068mg
286 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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515%4.63mg
Copper
455%4.1mg
4.63 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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139%11mg
Iron
184%14.7mg
11 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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125%524mg
Magnesium
255%1072mg
524 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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679%15.6mg
Manganese
376%8.65mg
15.6 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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166%1163mg
Phosphorus
273%1909mg
1163 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.5%1683mg
Potassium
85.6%2909mg
1683 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg
Selenium
29.6%16.3μg
16 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
0.26%3.97mg
3.97 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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183%20mg
Zinc
113%12.4mg
20 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.45g
Water
0.47%17.5g
4.45 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Pecans vs Almonds:
Comparing minerals per 14 ounces for Roasted Pecans vs Almonds:
Comparison of macro-nutrients per 14 ounces:



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