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Comparing Nutrients in 500 calories PecansVS Almonds

Weight per 500 calories

Pecans
72.4g
Almonds
86.4g

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

Which food has more nutrients per 500 calories - Pecans or Almonds?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Pecansvs Almonds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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53.7%52g
Fat
44.5%43g
52 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.47g
Saturated Fat
10.3%3.3g
4.47 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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44.6%0.71g
Omega 3
0.16%0.003g
0.71 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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88%15g
Omega 6
62.6%10.6g
15 gvs10.6 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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7.7%10g
Carbohydrate
14.3%18.6g
10 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.96%2.87g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.87 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.04%0.029g
Fructose
0.13%0.095g
≤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]
0.029 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.029g
Glucose
%0.15g
0.029 gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.82g
Sucrose
%3.4g
2.82 gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.3%6.95g
Fiber
28.4%10.8g
6.95 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
12%6.64g
Protein
32.6%18.3g
6.64 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pecansvs Almonds
0.24%2.17μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.17 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.8%0.48mg
Vitamin B1
14.8%0.18mg
Thiamine
0.48 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.24%0.094mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.094 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.28%0.84mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
0.84 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.62mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
0.62 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.7%0.15mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.15 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.8%16.4μg
Vitamin B7
164%49.2μg
Biotin
16.4 μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.98%16μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
16 μgvs38 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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0.88%0.8mg
Vitamin C
0%0mg
Ascorbic acid
0.8 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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6.75%1mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
1 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.53μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.53 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pecansvs Almonds
5.07%50.7mg
Calcium
23.2%232mg
50.7 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg
Copper
99%0.89mg
0.87 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.18%7.24μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
7.24 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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23%1.83mg
Iron
40%3.2mg
1.83 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%87.6mg
Magnesium
55.5%233mg
87.6 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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142%3.26mg
Manganese
82%1.9mg
3.26 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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25%11.3μg
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
11.3 μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.6%200mg
Phosphorus
59.3%415mg
200 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.73%297mg
Potassium
18.6%633mg
297 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5%2.75μg
Selenium
6.44%3.54μg
2.75 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.058%0.86mg
0 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
29.8%3.28mg
Zinc
24.5%2.7mg
3.28 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.069%2.55g
Water
0.1%3.8g
2.55 gvs3.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Pecans vs Almonds:
Comparing minerals per 500 calories for Pecans vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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