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Compare Nutrients in 100 Calories Roasted PecansVS Almonds

Weight per 100 Calories

Roasted Pecans
14g
Almonds
17g

Roasted Pecans have 1.2 times more energy per 100g than Almonds. It has very high energy density when compared to other foods. Almonds having very high energy density.

Which food has more nutrients per 100 calories - Roasted Pecans or Almonds?

Macros Ratio

ProteinsFatsCarbs

Roasted Pecans
5%
94%
1%
Almonds
15%
78%
7%

Vitamins

100 kcalRDA for Men 19-30 years
Roasted PecansAlmonds
Vitamin A
0.11%
0%
0.986 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.25%
2.9%
0.063 mg0.035 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
1.15%
15%
0.015 mg0.197 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.03%
3.9%
0.164 mg0.625 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2%
1.85%
0.026 mg0.024 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.11%
0%
0.099 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.22%
29.5%
0.183 mg4.427 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.56%
1.9%
2.254 μg7.599 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Roasted PecansAlmonds
Calcium
1%
4.65%
10.141 mg46.459 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18%
19.8%
0.164 mg0.178 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
4.93%
8%
0.394 mg0.641 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.65%
11.7%
18.592 mg46.632 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
24%
16%
0.554 mg0.376 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.9%
12%
41.268 mg83.074 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.27%
2.7%
59.718 mg126.598 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.02%
1.3%
0.563 μg0.708 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.01%
0.01%
0.141 mg0.173 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.5%
4.9%
0.714 mg0.539 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Roasted Pecans vs Almonds:
Dry Roasted Pecans have 1.8 times more Thiamine than Almonds. While Almonds contain 13.1 times more Vitamin B2, 3.8 times more Vitamin B3, 24.2 times more Vitamin E and 3.4 times more Folate than Dry Roasted Pecans. Both Dry Roasted Pecans and Almonds have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 Calories for Roasted Pecans vs Almonds:
Dry Roasted Pecans have 1.5 times more Manganese and 1.3 times more Zinc than Almonds. While Almonds contain 4.6 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Selenium than Dry Roasted Pecans. Both Dry Roasted Pecans and Almonds have similar amounts of Copper per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Roasted PecansAlmonds
Fat
10.8%
8.9%
10.461 g8.623 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.4%
6.52%
1.338 g3.653 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
1.47%
2.86%
1.908 g3.722 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.79%
1.04%
0.572 g0.751 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.5%
5.7%
1.324 g2.159 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.77%
2.05%
0.885 g0.657 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
8.75%
0.06%
0.14 g0.001 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
16%
12.5%
2.757 g2.128 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0%
0.02%
0.158 g0.762 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Dry Roasted Pecans have 1.2 times more Fat, 1.3 times more Saturated Fat, 140 times more Omega 3 and 1.3 times more Omega 6 than Almonds. While Almonds contain 2.7 times more Protein, 2 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Dry Roasted Pecans. Both Dry Roasted Pecans and Almonds have similar amounts of Energy per 100 kcal.