Nutrients in 7 ounces of Pecans

Pecans nuts (Carya illinoinensis).

Macros Ratio

Protein Fat Carbs

88%

7 oz ▼

Macro Nutrients

Pecans

Energy1371 kcal

47.3%

Pecans nuts have 1371.265315 kcal of Energy per 7 ounces, which is 47.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat143 g

147%

Pecans nuts have 142.82194605 g of Fat per 7 ounces, which is 147% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat12.3 g

38.3%

Pecans nuts have 12.2639937 g of Saturated Fat per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.96 g

122%

Pecans nuts have 1.95668249 g of Omega 3 per 7 ounces, which is 122% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 641 g

241%

Pecans nuts have 40.93554402 g of Omega 6 per 7 ounces, which is 241% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pecans nuts have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27.5 g

21%

Pecans nuts have 27.5046849 g of Carbohydrate per 7 ounces, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.88 g

11%

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

Pecans nuts have 7.87832605 g of Sugars per 7 ounces, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.079 g

0.11%

≤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 0.0793786 g of Fructose per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.079 g

Pecans nuts have 0.0793786 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.74 g

Pecans nuts have 7.7394135 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber19 g

50%

Pecans nuts have 19.050864 g of Fiber per 7 ounces, which is 50% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32.5%

Pecans nuts have 18.19754405 g of Protein per 7 ounces, which is 32.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pecans

Vitamin A5.95 μg

0.66%

RAE, retinol activity equivalents

Pecans nuts have 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.3 mg

109%

Thiamine

Pecans nuts have 1.3097469 mg of Vitamin B1 per 7 ounces, which is 109% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Pecans nuts have 0.25798045 mg of Vitamin B2 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.3 mg

14.5%

Niacin, nicotinic acid, niacinamide

Pecans nuts have 2.315870655 mg of Vitamin B3 per 7 ounces, which is 14.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg

34.3%

Pantothenic acid

Pecans nuts have 1.712593295 mg of Vitamin B5 per 7 ounces, which is 34.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32%

Pyridoxine

Pecans nuts have 0.41673765 mg of Vitamin B6 per 7 ounces, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B745 μg

150%

Biotin

Pecans nuts have 45.0473555 μg of Vitamin B7 per 7 ounces, which is 150% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B943.7 μg

11%

Folates and Folic Acid

Pecans nuts have 43.65823 μg of Vitamin B9 per 7 ounces, which is 11% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.2 mg

2.43%

Ascorbic acid

Pecans nuts have 2.1829115 mg of Vitamin C per 7 ounces, which is 2.43% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.78 mg

18.5%

Tocopherols and Tocotrienols

Pecans nuts have 2.778251 mg of Vitamin E per 7 ounces, which is 18.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.95 μg

5.8%

Phytomenadione or phylloquinone

Pecans nuts have 6.9456275 μg of Vitamin K per 7 ounces, which is 5.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pecans

Calcium139 mg

14%

Pecans nuts have 138.91255 mg of Calcium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.4 mg

265%

Pecans nuts have 2.381358 mg of Copper per 7 ounces, which is 265% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride20 μg

0.5%

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

Pecans nuts have 19.84465 μg of Fluoride per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron5.02 mg

62.8%

Pecans nuts have 5.02069645 mg of Iron per 7 ounces, which is 62.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium240 mg

57%

Pecans nuts have 240.120265 mg of Magnesium per 7 ounces, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.93 mg

388%

Pecans nuts have 8.9300925 mg of Manganese per 7 ounces, which is 388% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum31 μg

68.8%

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

Pecans nuts have 30.957654 μg of Molybdenum per 7 ounces, which is 68.8% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus550 mg

78.5%

Pecans nuts have 549.696805 mg of Phosphorus per 7 ounces, which is 78.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium814 mg

24%

Pecans nuts have 813.63065 mg of Potassium per 7 ounces, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.54 μg

13.7%

Pecans nuts have 7.540967 μg of Selenium per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Pecans nuts have 0 mg of Sodium per 7 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9 mg

81.7%

Pecans nuts have 8.98962645 mg of Zinc per 7 ounces, which is 81.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7 g

0.19%

Pecans nuts have 6.9853168 g of Water per 7 ounces, which is 0.19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Pecans nuts:

7 ounces of Pecans has outstanding amounts of Vitamin B1 and Vitamin B7.
It is an excellent source of Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E.
This nut has some Vitamin C and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Pecans nuts:

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

Macronutrients in 7 ounces of Pecans nuts:

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

Compare Pecans nuts with:

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Food Info

Nutrients in 7 ounces of Pecans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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