Nutrients in 14 ounces of Pecans

Pecans nuts (Carya illinoinensis).

Macros Ratio

Protein Fat Carbs

88%

14 oz ▼

Macro Nutrients

Pecans

Energy2743 kcal

95%

Pecans nuts have 2742.53063 kcal of Energy per 14 ounces, which is 95% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat286 g

294%

Pecans nuts have 285.6438921 g of Fat per 14 ounces, which is 294% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat24.5 g

76.6%

Pecans nuts have 24.5279874 g of Saturated Fat per 14 ounces, which is 76.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.9 g

245%

Pecans nuts have 3.91336498 g of Omega 3 per 14 ounces, which is 245% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 682 g

482%

Pecans nuts have 81.87108804 g of Omega 6 per 14 ounces, which is 482% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pecans nuts have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55 g

42.3%

Pecans nuts have 55.0093698 g of Carbohydrate per 14 ounces, which is 42.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15.8 g

21.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Pecans nuts have 15.7566521 g of Sugars per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.16 g

0.22%

≤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]

Pecans nuts have 0.1587572 g of Fructose per 14 ounces, which is 0.22% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.16 g

Pecans nuts have 0.1587572 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose15.5 g

Pecans nuts have 15.478827 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber38 g

100%

Pecans nuts have 38.101728 g of Fiber per 14 ounces, which is 100% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein36.4 g

65%

Pecans nuts have 36.3950881 g of Protein per 14 ounces, which is 65% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pecans

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Pecans nuts have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.6 mg

218%

Thiamine

Pecans nuts have 2.6194938 mg of Vitamin B1 per 14 ounces, which is 218% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg

39.7%

Riboflavin

Pecans nuts have 0.5159609 mg of Vitamin B2 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.63 mg

29%

Niacin, nicotinic acid, niacinamide

Pecans nuts have 4.63174131 mg of Vitamin B3 per 14 ounces, which is 29% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.43 mg

68.5%

Pantothenic acid

Pecans nuts have 3.42518659 mg of Vitamin B5 per 14 ounces, which is 68.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg

64%

Pyridoxine

Pecans nuts have 0.8334753 mg of Vitamin B6 per 14 ounces, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B790 μg

300%

Biotin

Pecans nuts have 90.094711 μg of Vitamin B7 per 14 ounces, which is 300% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B987.3 μg

22%

Folates and Folic Acid

Pecans nuts have 87.31646 μg of Vitamin B9 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Pecans nuts have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.37 mg

4.85%

Ascorbic acid

Pecans nuts have 4.365823 mg of Vitamin C per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Pecans nuts have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.56 mg

37%

Tocopherols and Tocotrienols

Pecans nuts have 5.556502 mg of Vitamin E per 14 ounces, which is 37% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K14 μg

11.6%

Phytomenadione or phylloquinone

Pecans nuts have 13.891255 μg of Vitamin K per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pecans

Calcium278 mg

27.8%

Pecans nuts have 277.8251 mg of Calcium per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.76 mg

529%

Pecans nuts have 4.762716 mg of Copper per 14 ounces, which is 529% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride39.7 μg

0.99%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Pecans nuts have 39.6893 μg of Fluoride per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron10 mg

126%

Pecans nuts have 10.0413929 mg of Iron per 14 ounces, which is 126% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium480 mg

114%

Pecans nuts have 480.24053 mg of Magnesium per 14 ounces, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese18 mg

777%

Pecans nuts have 17.860185 mg of Manganese per 14 ounces, which is 777% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum62 μg

138%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Pecans nuts have 61.915308 μg of Molybdenum per 14 ounces, which is 138% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1099 mg

157%

Pecans nuts have 1099.39361 mg of Phosphorus per 14 ounces, which is 157% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1627 mg

48%

Pecans nuts have 1627.2613 mg of Potassium per 14 ounces, which is 48% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15 μg

27.4%

Pecans nuts have 15.081934 μg of Selenium per 14 ounces, which is 27.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Pecans nuts have 0 mg of Sodium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc18 mg

163%

Pecans nuts have 17.9792529 mg of Zinc per 14 ounces, which is 163% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water14 g

0.38%

Pecans nuts have 13.9706336 g of Water per 14 ounces, which is 0.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Pecans nuts:

14 ounces of Pecans has outstanding amounts of Vitamin B1 and Vitamin B7.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin K.
This nut has some Vitamin C.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Pecans nuts:

14 ounces of Pecans has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus and Zinc.
It is an excellent source of Calcium, Potassium and Selenium.
While 14 ounces of product has trace amounts of Fluoride, it has no Sodium.

Macronutrients in 14 ounces of Pecans nuts:

14 ounces of Pecans has outstanding amounts of Fat, Omega 3, Omega 6 and Fiber.
It is an excellent source of Saturated Fat, Carbohydrate, Sugars and Protein.
It has no Fructose, Glucose and Sucrose.

Compare Pecans nuts with:

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Food Info

Nutrients in 14 ounces of Pecans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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