Nutrients in 500 calories of Pecans

Pecans nuts (Carya illinoinensis).

Weight per 500 Calories

Pecans

72.4g

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

Macros Ratio

Protein Fat Carbs

88%

500 kcal ▼

Macro Nutrients

Pecans

Energy500 kcal

17.2%

Pecans nuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat52 g

53.7%

Pecans nuts have 52.076700434153 g of Fat per 500 calories, which is 53.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.47 g

14%

Pecans nuts have 4.4717800289436 g of Saturated Fat per 500 calories, which is 14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.71 g

44.6%

Pecans nuts have 0.71345875542692 g of Omega 3 per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 615 g

88%

Pecans nuts have 14.926193921852 g of Omega 6 per 500 calories, which is 88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pecans nuts have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10 g

7.7%

Pecans nuts have 10.028943560058 g of Carbohydrate per 500 calories, which is 7.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.87 g

3.96%

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

Pecans nuts have 2.8726483357453 g of Sugars per 500 calories, which is 3.96% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.029 g

0.04%

≤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 0.028943560057887 g of Fructose per 500 calories, which is 0.04% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.029 g

Pecans nuts have 0.028943560057887 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.82 g

Pecans nuts have 2.821997105644 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.95 g

18.3%

Pecans nuts have 6.9464544138929 g of Fiber per 500 calories, which is 18.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.64 g

12%

Pecans nuts have 6.6353111432706 g of Protein per 500 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pecans

Vitamin A2.17 μg

0.24%

RAE, retinol activity equivalents

Pecans nuts have 2.1707670043415 μg of Vitamin A per 500 calories, which is 0.24% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.48 mg

39.8%

Thiamine

Pecans nuts have 0.47756874095514 mg of Vitamin B1 per 500 calories, which is 39.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.094 mg

7.24%

Riboflavin

Pecans nuts have 0.094066570188133 mg of Vitamin B2 per 500 calories, which is 7.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.84 mg

5.28%

Niacin, nicotinic acid, niacinamide

Pecans nuts have 0.84442836468886 mg of Vitamin B3 per 500 calories, which is 5.28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.5%

Pantothenic acid

Pecans nuts have 0.62445730824891 mg of Vitamin B5 per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.7%

Pyridoxine

Pecans nuts have 0.15195369030391 mg of Vitamin B6 per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B716.4 μg

54.8%

Biotin

Pecans nuts have 16.425470332851 μg of Vitamin B7 per 500 calories, which is 54.8% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B916 μg

3.98%

Folates and Folic Acid

Pecans nuts have 15.918958031838 μg of Vitamin B9 per 500 calories, which is 3.98% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.8 mg

0.88%

Ascorbic acid

Pecans nuts have 0.7959479015919 mg of Vitamin C per 500 calories, which is 0.88% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg

6.75%

Tocopherols and Tocotrienols

Pecans nuts have 1.013024602026 mg of Vitamin E per 500 calories, which is 6.75% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.53 μg

2.1%

Phytomenadione or phylloquinone

Pecans nuts have 2.5325615050651 μg of Vitamin K per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pecans

Calcium50.7 mg

5.07%

Pecans nuts have 50.651230101302 mg of Calcium per 500 calories, which is 5.07% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.87 mg

96%

Pecans nuts have 0.86830680173661 mg of Copper per 500 calories, which is 96% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride7.24 μg

0.18%

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

Pecans nuts have 7.2358900144718 μg of Fluoride per 500 calories, which is 0.18% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.83 mg

23%

Pecans nuts have 1.8306801736614 mg of Iron per 500 calories, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.6 mg

21%

Pecans nuts have 87.554269175109 mg of Magnesium per 500 calories, which is 21% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.26 mg

142%

Pecans nuts have 3.2561505065123 mg of Manganese per 500 calories, which is 142% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum11.3 μg

25%

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

Pecans nuts have 11.287988422576 μg of Molybdenum per 500 calories, which is 25% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus200 mg

28.6%

Pecans nuts have 200.43415340087 mg of Phosphorus per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium297 mg

8.73%

Pecans nuts have 296.67149059334 mg of Potassium per 500 calories, which is 8.73% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.75 μg

Pecans nuts have 2.7496382054993 μg of Selenium per 500 calories, which is 5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Pecans nuts have 0 mg of Sodium per 500 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.28 mg

29.8%

Pecans nuts have 3.2778581765557 mg of Zinc per 500 calories, which is 29.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.55 g

0.069%

Pecans nuts have 2.5470332850941 g of Water per 500 calories, which is 0.069% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Pecans nuts:

500 calories of Pecans is an excellent source of Vitamin B1 and Vitamin B7.
It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B6.
It also has some Vitamin B3, Vitamin B9 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Pecans nuts:

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

Macronutrients in 500 calories of Pecans nuts:

500 calories of Pecans has outstanding amounts of Omega 6.
It is an excellent source of Fat and Omega 3.
It also has a good amount of Saturated Fat, Carbohydrate, Fiber and Protein.
This nut has some 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 500 calories of Pecans

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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