Nutrients in 300 calories of Pecans

Pecans nuts (Carya illinoinensis).

Weight per 300 Calories

Pecans

43.4g

Pecans nuts has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

88%

300 kcal ▼

Macro Nutrients

Pecans

Energy300 kcal

10.3%

Pecans nuts have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat31.2 g

32.2%

Pecans nuts have 31.246020260492 g of Fat per 300 calories, which is 32.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.7 g

8.4%

Pecans nuts have 2.6830680173661 g of Saturated Fat per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.43 g

26.8%

Pecans nuts have 0.42807525325615 g of Omega 3 per 300 calories, which is 26.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 68.96 g

52.7%

Pecans nuts have 8.9557163531114 g of Omega 6 per 300 calories, which is 52.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pecans nuts have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6 g

4.63%

Pecans nuts have 6.0173661360347 g of Carbohydrate per 300 calories, which is 4.63% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.72 g

2.38%

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

Pecans nuts have 1.7235890014472 g of Sugars per 300 calories, which is 2.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.017 g

0.024%

≤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 0.017366136034732 g of Fructose per 300 calories, which is 0.024% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.017 g

Pecans nuts have 0.017366136034732 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.7 g

Pecans nuts have 1.6931982633864 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.17 g

11%

Pecans nuts have 4.1678726483357 g of Fiber per 300 calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4 g

7.1%

Pecans nuts have 3.9811866859624 g of Protein per 300 calories, which is 7.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pecans

Vitamin A1.3 μg

0.14%

RAE, retinol activity equivalents

Pecans nuts have 1.3024602026049 μg of Vitamin A per 300 calories, which is 0.14% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24%

Thiamine

Pecans nuts have 0.28654124457308 mg of Vitamin B1 per 300 calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.056 mg

4.34%

Riboflavin

Pecans nuts have 0.05643994211288 mg of Vitamin B2 per 300 calories, which is 4.34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.51 mg

3.17%

Niacin, nicotinic acid, niacinamide

Pecans nuts have 0.50665701881331 mg of Vitamin B3 per 300 calories, which is 3.17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg

7.5%

Pantothenic acid

Pecans nuts have 0.37467438494935 mg of Vitamin B5 per 300 calories, which is 7.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.091 mg

Pyridoxine

Pecans nuts have 0.091172214182344 mg of Vitamin B6 per 300 calories, which is 7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B79.86 μg

33%

Biotin

Pecans nuts have 9.8552821997106 μg of Vitamin B7 per 300 calories, which is 33% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B99.55 μg

2.4%

Folates and Folic Acid

Pecans nuts have 9.5513748191027 μg of Vitamin B9 per 300 calories, which is 2.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.48 mg

0.53%

Ascorbic acid

Pecans nuts have 0.47756874095514 mg of Vitamin C per 300 calories, which is 0.53% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.61 mg

4.05%

Tocopherols and Tocotrienols

Pecans nuts have 0.60781476121563 mg of Vitamin E per 300 calories, which is 4.05% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.5 μg

1.27%

Phytomenadione or phylloquinone

Pecans nuts have 1.5195369030391 μg of Vitamin K per 300 calories, which is 1.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pecans

Calcium30.4 mg

3.04%

Pecans nuts have 30.390738060781 mg of Calcium per 300 calories, which is 3.04% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

58%

Pecans nuts have 0.52098408104197 mg of Copper per 300 calories, which is 58% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride4.34 μg

0.11%

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

Pecans nuts have 4.3415340086831 μg of Fluoride per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.1 mg

13.7%

Pecans nuts have 1.0984081041968 mg of Iron per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium52.5 mg

12.5%

Pecans nuts have 52.532561505065 mg of Magnesium per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.95 mg

85%

Pecans nuts have 1.9536903039074 mg of Manganese per 300 calories, which is 85% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum6.77 μg

15%

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

Pecans nuts have 6.7727930535456 μg of Molybdenum per 300 calories, which is 15% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus120 mg

17%

Pecans nuts have 120.26049204052 mg of Phosphorus per 300 calories, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium178 mg

5.24%

Pecans nuts have 178.00289435601 mg of Potassium per 300 calories, which is 5.24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.65 μg

Pecans nuts have 1.6497829232996 μg of Selenium per 300 calories, which is 3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Pecans nuts have 0 mg of Sodium per 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.97 mg

18%

Pecans nuts have 1.9667149059334 mg of Zinc per 300 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.53 g

0.041%

Pecans nuts have 1.5282199710564 g of Water per 300 calories, which is 0.041% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Pecans nuts:

300 calories of Pecans is an excellent source of Vitamin B1 and Vitamin B7.
It has a good amount of Vitamin B5 and Vitamin B6.
It also has some Vitamin B2, Vitamin B3 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin B9 and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Pecans nuts:

300 calories of Pecans has outstanding amounts of Manganese.
It is an excellent source of Copper.
It also has a good amount of Iron, Magnesium, Molybdenum, Phosphorus and Zinc.
This nut has some Calcium, Potassium and Selenium.
It has no Fluoride and Sodium.

Macronutrients in 300 calories of Pecans nuts:

300 calories of Pecans is an excellent source of Fat, Omega 3 and Omega 6.
It has a good amount of Saturated Fat, Fiber and Protein.
It also has some Carbohydrate.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Pecans nuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Pecans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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