Food Nutrient Profile - Pecans

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Nutrients in 100 grams of Pecans

Pecans nuts (Carya illinoinensis).

Macros Ratio

Protein Fat Carbs
5%
88%
7%
100 g ▼

Macro Nutrients

Pecans
Energy691 kcal
24%
Pecans nuts provide 691kcal of Energy per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat72 g
74%
Pecans nuts provide 72g of Fat per 100 grams, meeting 74% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat6.18 g
19.3%
Pecans nuts provide 6.18g of Saturated Fat per 100 grams, meeting 19.3% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.99 g
61.6%
Pecans nuts provide 0.99g of Omega 3 per 100 grams, meeting 61.6% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 620.6 g
121%
Pecans nuts provide 20.6g of Omega 6 per 100 grams, meeting 121% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Pecans nuts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate14 g
10.7%
Pecans nuts provide 14g of Carbohydrate per 100 grams, meeting 10.7% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars3.97 g
5.48%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Pecans nuts provide 3.97g of Sugars per 100 grams, meeting 5.48% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.04 g
0.055%
≤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 provide 0.04g of Fructose per 100 grams, meeting 0.055% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.04 g
%
Pecans nuts provide 0.04g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose3.9 g
%
Pecans nuts provide 3.9g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber9.6 g
25.3%
Pecans nuts provide 9.6g of Fiber per 100 grams, meeting 25.3% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein9.17 g
16.4%
Pecans nuts provide 9.17g of Protein per 100 grams, meeting 16.4% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Pecans
Vitamin A3 μg
0.33%
RAE, retinol activity equivalents
Pecans nuts provide 3μg of Vitamin A per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.66 mg
55%
Thiamine
Pecans nuts provide 0.66mg of Vitamin B1 per 100 grams, meeting 55% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.13 mg
10%
Riboflavin
Pecans nuts provide 0.13mg of Vitamin B2 per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.17 mg
7.3%
Niacin, nicotinic acid, niacinamide
Pecans nuts provide 1.17mg of Vitamin B3 per 100 grams, meeting 7.3% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.86 mg
17.3%
Pantothenic acid
Pecans nuts provide 0.86mg of Vitamin B5 per 100 grams, meeting 17.3% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.21 mg
16%
Pyridoxine
Pecans nuts provide 0.21mg of Vitamin B6 per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B722.7 μg
75.7%
Biotin
Pecans nuts provide 22.7μg of Vitamin B7 per 100 grams, meeting 75.7% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B922 μg
5.5%
Folates and Folic Acid
Pecans nuts provide 22μg of Vitamin B9 per 100 grams, meeting 5.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Pecans nuts provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C1.1 mg
1.22%
Ascorbic acid
Pecans nuts provide 1.1mg of Vitamin C per 100 grams, meeting 1.22% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Pecans nuts provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.4 mg
9.33%
Tocopherols and Tocotrienols
Pecans nuts provide 1.4mg of Vitamin E per 100 grams, meeting 9.33% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K3.5 μg
2.9%
Phytomenadione or phylloquinone
Pecans nuts provide 3.5μg of Vitamin K per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Pecans
Calcium70 mg
7%
Pecans nuts provide 70mg of Calcium per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.2 mg
133%
Pecans nuts provide 1.2mg of Copper per 100 grams, meeting 133% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride10 μg
0.25%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Pecans nuts provide 10μg of Fluoride per 100 grams, meeting 0.25% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron2.53 mg
31.6%
Pecans nuts provide 2.53mg of Iron per 100 grams, meeting 31.6% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium121 mg
29%
Pecans nuts provide 121mg of Magnesium per 100 grams, meeting 29% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese4.5 mg
196%
Pecans nuts provide 4.5mg of Manganese per 100 grams, meeting 196% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum15.6 μg
34.7%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Pecans nuts provide 15.6μg of Molybdenum per 100 grams, meeting 34.7% of the Recommended Dietary Allowance (RDA) of 45μg for Men 19-50 years
Phosphorus277 mg
39.6%
Pecans nuts provide 277mg of Phosphorus per 100 grams, meeting 39.6% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium410 mg
12%
Pecans nuts provide 410mg of Potassium per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium3.8 μg
6.9%
Pecans nuts provide 3.8μg of Selenium per 100 grams, meeting 6.9% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium0 mg
0%
Pecans nuts provide 0mg of Sodium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc4.53 mg
41%
Pecans nuts provide 4.53mg of Zinc per 100 grams, meeting 41% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water3.52 g
0.095%
Pecans nuts provide 3.52g of Water per 100 grams, meeting 0.095% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Pecans Nutrition Facts: Calories, Carbs, and More | 100g

Discover the comprehensive nutrition data for pecans, including macro and micronutrients, in a 100g serving. Learn about the health benefits of pecans and how they can contribute to a balanced diet.

Nutritional Breakdown of 100 Grams of Pecans

Vitamins

Pecans are a powerhouse of essential vitamins. In just 100 grams, you'll find:

Minerals

Pecans are rich in a variety of minerals, making them a valuable addition to your diet. In 100 grams, you'll find:

Macronutrients

Pecans are not just about micronutrients; they also provide essential macronutrients. In 100 grams, you'll find:

In summary, pecans are a nutrient-dense food that can significantly contribute to your daily intake of essential vitamins, minerals, and macronutrients. Whether you're looking to boost your energy, support your immune system, or maintain overall health, incorporating pecans into your diet can be a delicious and beneficial choice.

Frequently Asked Questions about Pecans

What are the health benefits of Pecans?

Pecans are a good source of healthy fats, fiber, and various vitamins and minerals such as vitamin E, magnesium, and zinc. They can help lower cholesterol levels, reduce inflammation, and support heart health. Pecans also provide antioxidants that can help protect against oxidative stress and chronic diseases.

Are there any potential risks or side effects of consuming Pecans?

Pecans are a nutritious food choice, but it's important to be mindful of portion sizes due to their high calorie and fat content. Eating large amounts of pecans regularly could contribute to weight gain. Additionally, some people may be allergic to pecans, so it's important to be cautious if you have a nut allergy. Overall, enjoying pecans in moderation as part of a balanced diet can be a healthy choice.

Can I lose weight by eating more Pecans?

While pecans are a nutritious food and can be a part of a healthy diet, simply eating more of them without considering your overall calorie intake and other dietary factors may not necessarily lead to weight loss. To effectively lose weight, it is important to focus on creating a balanced and calorie-controlled diet that includes a variety of nutrient-dense foods, along with regular physical activity. Incorporating pecans as a part of a well-rounded eating plan can provide healthy fats, fiber, and other essential nutrients, but it is not a guarantee for weight loss on its own.

Can I gain more muscles by eating more Pecans if I train consistently?

While pecans can be a healthy addition to a balanced diet, they are not a significant source of protein which is essential for muscle growth. To gain more muscle, focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in combination with strength training exercises.

Can I eat Pecans if I have diabetes?

Yes, pecans can be a healthy snack option for individuals with diabetes. They are low in carbohydrates and high in healthy fats, fiber, and protein, which can help stabilize blood sugar levels. However, it's important to consume them in moderation as they are calorie-dense.

Can I consume Pecans if I am on a Keto diet?

Yes, you can consume pecans on a Keto diet as they are low in carbs and high in healthy fats, making them a suitable option for this type of diet. Just be mindful of portion sizes as they are calorie-dense.

Can I eat Pecans if I am on a low fat diet?

Yes, you can still enjoy pecans on a low-fat diet as they are a good source of healthy fats. However, it's important to consume them in moderation as they are calorie-dense. Opt for raw or dry-roasted pecans instead of those that are candied or coated in sugar to keep your fat intake in check.

What is the environmental impact of producing Pecans?

Pecans have a lower environmental impact compared to animal-based products. They require less water and land to grow, and they produce fewer greenhouse gas emissions. However, it's important to consider the transportation and packaging of pecans, as well as supporting sustainable farming practices to minimize environmental impact.




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