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Comparing Nutrients in 300 calories PecansVS Dried Pilinuts

Weight per 300 calories

Pecans
43.4g
Dried Pilinuts
41.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pecans or Dried Pilinuts?

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Dried Pilinuts
6%
92%
2%
300 kcal ▼

Macro Nutrients

Pecansvs Dried Pilinuts
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32.2%31.2g
Fat
34.2%33g
31.2 gvs33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g
Saturated Fat
40.7%13g
2.7 gvs13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.8%0.43g
Omega 3
NA
0.43 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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52.7%8.96g
Omega 6
18.7%3.17g
8.96 gvs3.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.63%6g
Carbohydrate
1.28%1.66g
6 gvs1.66 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.38%1.72g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.72 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.024%0.017g
Fructose
NA
≤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]
0.017 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.017g
Glucose
NA
0.017 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g
Sucrose
NA
1.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.17g
Fiber
NA
4.17 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.1%4g
Protein
8.05%4.5g
4 gvs4.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pecansvs Dried Pilinuts
0.14%1.3μg
Vitamin A
0.093%0.83μg
RAE, retinol activity equivalents
1.3 μgvs0.83 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
31.7%0.38mg
Thiamine
0.29 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.34%0.056mg
Vitamin B2
3%0.039mg
Riboflavin
0.056 mgvs0.039 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.17%0.51mg
Vitamin B3
1.35%0.22mg
Niacin, nicotinic acid, niacinamide
0.51 mgvs0.22 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.5%0.37mg
Vitamin B5
4%0.2mg
Pantothenic acid
0.37 mgvs0.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7%0.091mg
Vitamin B6
3.7%0.048mg
Pyridoxine
0.091 mgvs0.048 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%9.86μg
Vitamin B7
NA
Biotin
9.86 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.4%9.55μg
Vitamin B9
6.26%25μg
Folates and Folic Acid
9.55 μgvs25 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.53%0.48mg
Vitamin C
0.28%0.25mg
Ascorbic acid
0.48 mgvs0.25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.05%0.61mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.61 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.27%1.5μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.5 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pecansvs Dried Pilinuts
3.04%30.4mg
Calcium
6.05%60.5mg
30.4 mgvs60.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
44.4%0.4mg
0.52 mgvs0.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.11%4.34μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
4.34 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.7%1.1mg
Iron
18.4%1.47mg
1.1 mgvs1.47 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.5mg
Magnesium
30%126mg
52.5 mgvs126 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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85%1.95mg
Manganese
42%0.97mg
1.95 mgvs0.97 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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15%6.77μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
6.77 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17%120mg
Phosphorus
34.3%240mg
120 mgvs240 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.24%178mg
Potassium
6.22%212mg
178 mgvs212 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3%1.65μg
Selenium
NA
1.65 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.083%1.25mg
0 mgvs1.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.97mg
Zinc
11.3%1.24mg
1.97 mgvs1.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.041%1.53g
Water
0.031%1.16g
1.53 gvs1.16 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pecans vs Dried Pilinuts:
Comparing minerals per 300 calories for Pecans vs Dried Pilinuts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PecansVS Roasted PecansDried PilinutsVS Roasted PecansPecansVS Pine NutsDried PilinutsVS Pine Nuts
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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