Nutrients in 100 grams of Pecans

Pecans nuts (Carya illinoinensis).

Macros Ratio

Protein Fat Carbs

88%

100 g ▼

Macro Nutrients

Pecans

Energy691 kcal

24%

Pecans nuts have 691 kcal of Energy per 100 grams, which is 24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat72 g

74%

Pecans nuts have 71.97 g of Fat per 100 grams, which is 74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat6.18 g

19.3%

Pecans nuts have 6.18 g of Saturated Fat per 100 grams, which is 19.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.99 g

61.6%

Pecans nuts have 0.986 g of Omega 3 per 100 grams, which is 61.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 620.6 g

121%

Pecans nuts have 20.628 g of Omega 6 per 100 grams, which is 121% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pecans nuts have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14 g

10.7%

Pecans nuts have 13.86 g of Carbohydrate per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 130g per day 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 have 3.97 g of Sugars per 100 grams, which is 5.48% of the Recommended Dietary Allowance of 72.5g per day 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 have 0.04 g of Fructose per 100 grams, which is 0.055% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.04 g

Pecans nuts have 0.04 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.9 g

Pecans nuts have 3.9 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.6 g

25.3%

Pecans nuts have 9.6 g of Fiber per 100 grams, which is 25.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.17 g

16.4%

Pecans nuts have 9.17 g of Protein per 100 grams, which is 16.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pecans

Vitamin A3 μg

0.33%

RAE, retinol activity equivalents

Pecans nuts have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg

55%

Thiamine

Pecans nuts have 0.66 mg of Vitamin B1 per 100 grams, which is 55% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Pecans nuts have 0.13 mg of Vitamin B2 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.17 mg

7.3%

Niacin, nicotinic acid, niacinamide

Pecans nuts have 1.167 mg of Vitamin B3 per 100 grams, which is 7.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.86 mg

17.3%

Pantothenic acid

Pecans nuts have 0.863 mg of Vitamin B5 per 100 grams, which is 17.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16%

Pyridoxine

Pecans nuts have 0.21 mg of Vitamin B6 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B722.7 μg

75.7%

Biotin

Pecans nuts have 22.7 μg of Vitamin B7 per 100 grams, which is 75.7% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B922 μg

5.5%

Folates and Folic Acid

Pecans nuts have 22 μg of Vitamin B9 per 100 grams, which is 5.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.1 mg

1.22%

Ascorbic acid

Pecans nuts have 1.1 mg of Vitamin C per 100 grams, which is 1.22% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.4 mg

9.33%

Tocopherols and Tocotrienols

Pecans nuts have 1.4 mg of Vitamin E per 100 grams, which is 9.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.5 μg

2.9%

Phytomenadione or phylloquinone

Pecans nuts have 3.5 μg of Vitamin K per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pecans

Calcium70 mg

Pecans nuts have 70 mg of Calcium per 100 grams, which is 7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.2 mg

133%

Pecans nuts have 1.2 mg of Copper per 100 grams, which is 133% of the Recommended Dietary Allowance of 0.9mg per day 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 have 10 μg of Fluoride per 100 grams, which is 0.25% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron2.53 mg

31.6%

Pecans nuts have 2.53 mg of Iron per 100 grams, which is 31.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium121 mg

29%

Pecans nuts have 121 mg of Magnesium per 100 grams, which is 29% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.5 mg

196%

Pecans nuts have 4.5 mg of Manganese per 100 grams, which is 196% of the Recommended Dietary Allowance of 2.3mg per day 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 have 15.6 μg of Molybdenum per 100 grams, which is 34.7% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus277 mg

39.6%

Pecans nuts have 277 mg of Phosphorus per 100 grams, which is 39.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium410 mg

12%

Pecans nuts have 410 mg of Potassium per 100 grams, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.8 μg

6.9%

Pecans nuts have 3.8 μg of Selenium per 100 grams, which is 6.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Pecans nuts have 0 mg of Sodium per 100 grams, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.53 mg

41%

Pecans nuts have 4.53 mg of Zinc per 100 grams, which is 41% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.52 g

0.095%

Pecans nuts have 3.52 g of Water per 100 grams, which is 0.095% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Pecans nuts:

100 grams of Pecans is an excellent source of Vitamin B1 and Vitamin B7.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
It also has some Vitamin B9 and Vitamin K.
While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Pecans nuts:

100 grams 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 Calcium and Potassium.
This nut has some Selenium.
It has no Fluoride and Sodium.

Macronutrients in 100 grams of Pecans nuts:

100 grams of Pecans has outstanding amounts of Omega 6.
It is an excellent source of Fat, Omega 3 and Fiber.
It also has a good amount of Saturated Fat, Carbohydrate and Protein.
This nut has some Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Pecans nuts with:

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Food Info

Nutrients in 100 grams of Pecans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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