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Comparing Nutrients in 300 calories PecansVS Almonds

Weight per 300 calories

Pecans
43.4g
Almonds
51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pecans or Almonds?

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

Pecansvs Almonds
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
32.2%31.2g
Fat
26.7%26g
31.2 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.4%2.7g
Saturated Fat
6.16%1.97g
2.7 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
26.8%0.43g
Omega 3
0.097%0.002g
0.43 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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52.7%8.96g
Omega 6
37.6%6.4g
8.96 gvs6.4 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 .

Find Nuts and Seeds rich in Cholesterol
4.63%6g
Carbohydrate
8.6%11g
6 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.38%1.72g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.72 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.024%0.017g
Fructose
0.079%0.057g
≤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]
0.017 gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.017g
Glucose
%0.088g
0.017 gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.7g
Sucrose
%2.05g
1.7 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
11%4.17g
Fiber
17%6.48g
4.17 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.1%4g
Protein
19.6%11g
4 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pecansvs Almonds
0.14%1.3μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.3 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
8.85%0.11mg
Thiamine
0.29 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.34%0.056mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.056 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.17%0.51mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
0.51 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.5%0.37mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.37 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7%0.091mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.091 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%9.86μg
Vitamin B7
98%29.5μg
Biotin
9.86 μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.4%9.55μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
9.55 μgvs22.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.53%0.48mg
Vitamin C
0%0mg
Ascorbic acid
0.48 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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4.05%0.61mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
0.61 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.27%1.5μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.5 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pecansvs Almonds
3.04%30.4mg
Calcium
14%139mg
30.4 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
59.4%0.53mg
0.52 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.11%4.34μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
4.34 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
13.7%1.1mg
Iron
24%1.92mg
1.1 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
12.5%52.5mg
Magnesium
33.3%140mg
52.5 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
85%1.95mg
Manganese
49%1.13mg
1.95 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
15%6.77μg
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
6.77 μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
17%120mg
Phosphorus
35.6%249mg
120 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
5.24%178mg
Potassium
11%380mg
178 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
3%1.65μg
Selenium
3.86%2.12μg
1.65 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
0.035%0.52mg
0 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
18%1.97mg
Zinc
14.7%1.6mg
1.97 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.041%1.53g
Water
0.062%2.3g
1.53 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pecans vs Almonds:
Comparing minerals per 300 calories for Pecans vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PecansVS Roasted PecansAlmondsVS Roasted PecansPecansVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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