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Pecan nutrition, glycemic index, calories, and serving size

Nuts, pecans
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pecan

Pecan
Glycemic index ⓘ Source:
http://www.glycemicindex.com/blog/2015-16Pdfs/GI%20News%20December%202015%20Final%20pdf.pdf
10 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (19 halves) (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
2.1 (acidic )
Calories
691
98% Fats
98% Calories
92% Monounsaturated Fat
91% Polyunsaturated fat
89% Fiber
Explanation: The given food contains more Fats than 98% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Monounsaturated Fat, Polyunsaturated fat, and Fiber.

Pecan Glycemic index (GI)

Source:

http://www.glycemicindex.com/blog/2015-16Pdfs/GI%20News%20December%202015%20Final%20pdf.pdf

10

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Macronutrients chart

10% 72% 14% 4% 2%
Protein:
Daily Value: 18%
9.17 g of 50 g
18%
Fats:
Daily Value: 111%
71.97 g of 65 g
111%
Carbs:
Daily Value: 5%
13.86 g of 300 g
5%
Water:
Daily Value: 0%
3.52 g of 2,000 g
0%
Other:
1.48 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 691
% Daily Value*
111%
Total Fat 72g
27%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
5%
Total Carbohydrate 14g
40%
Dietary Fiber 10g
Total Sugars g
Includes ? g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 70mg 7%

Iron 3mg 38%

Potassium 410mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pecan nutrition infographic

Pecan nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 22% 95% 87% 119% 37% 0% 124% 400% 587% 21% 23%
Calcium: 70 mg of 1,000 mg 7%
Iron: 2.53 mg of 8 mg 32%
Magnesium: 121 mg of 420 mg 29%
Phosphorus: 277 mg of 700 mg 40%
Potassium: 410 mg of 3,400 mg 12%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 4.53 mg of 11 mg 41%
Copper: 1.2 mg of 1 mg 133%
Manganese: 4.5 mg of 2 mg 196%
Selenium: 3.8 µg of 55 µg 7%
Choline: 40.5 mg of 550 mg 7%

Mineral chart - relative view

Magnesium
121 mg
TOP 13%
Copper
1.2 mg
TOP 16%
Potassium
410 mg
TOP 17%
Phosphorus
277 mg
TOP 19%
Zinc
4.53 mg
TOP 21%
Manganese
4.5 mg
TOP 25%
Iron
2.53 mg
TOP 27%
Calcium
70 mg
TOP 28%
Choline
40.5 mg
TOP 67%
Selenium
3.8 µg
TOP 70%
Sodium
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Vitamin A: 56 IU of 5,000 IU 1%
Vitamin E : 1.4 mg of 15 mg 9%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.1 mg of 90 mg 1%
Vitamin B1: 0.66 mg of 1 mg 55%
Vitamin B2: 0.13 mg of 1 mg 10%
Vitamin B3: 1.167 mg of 16 mg 7%
Vitamin B5: 0.863 mg of 5 mg 17%
Vitamin B6: 0.21 mg of 1 mg 16%
Folate: 22 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3.5 µg of 120 µg 3%

Vitamin chart - relative view

Vitamin B1
0.66 mg
TOP 14%
Vitamin B5
0.863 mg
TOP 39%
Vitamin C
1.1 mg
TOP 40%
Vitamin E
1.4 mg
TOP 43%
Folate
22 µg
TOP 47%
Vitamin B6
0.21 mg
TOP 48%
Vitamin A
56 IU
TOP 48%
Vitamin K
3.5 µg
TOP 59%
Vitamin B2
0.13 mg
TOP 62%
Vitamin B3
1.167 mg
TOP 67%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 100% 88% 72% 66% 41% 53% 74% 68% 113%
Tryptophan: 93 mg of 280 mg 33%
Threonine: 306 mg of 1,050 mg 29%
Isoleucine: 336 mg of 1,400 mg 24%
Leucine: 598 mg of 2,730 mg 22%
Lysine: 287 mg of 2,100 mg 14%
Methionine: 183 mg of 1,050 mg 17%
Phenylalanine: 426 mg of 1,750 mg 24%
Valine: 411 mg of 1,820 mg 23%
Histidine: 262 mg of 700 mg 37%

Fat type information

6.18% 40.801% 21.614%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g

Carbohydrate type breakdown

0.46% 3.9%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: g

Fiber content ratio for Pecan

3.97% 9.6% 0.29%
Sugar: 3.97 g
Fiber: 9.6 g
Other: 0.29 g

All nutrients for Pecan per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 22% 46% 9.17g 3.3 times more than Broccoli
Fats 111% 2% 71.97g 2.2 times more than Cheese
Carbs 5% 42% 13.86g 2 times less than Rice
Calories 35% 2% 691kcal 14.7 times more than Orange
Starch 0% 96% 0.46g 33.2 times less than Potato
Fructose 0% 93% 0.04g 147.5 times less than Apple
Sugar 0% 51% 3.97g 2.3 times less than Coca-Cola
Fiber 38% 11% 9.6g 4 times more than Orange
Calcium 7% 28% 70mg 1.8 times less than Milk
Iron 32% 27% 2.53mg Equal to Beef
Magnesium 29% 13% 121mg 1.2 times less than Almond
Phosphorus 40% 19% 277mg 1.5 times more than Chicken meat
Potassium 12% 17% 410mg 2.8 times more than Cucumber
Sodium 0% 100% 0mg N/A
Zinc 41% 21% 4.53mg 1.4 times less than Beef
Copper 133% 16% 1.2mg 8.5 times more than Shiitake
Vitamin E 9% 43% 1.4mg Equal to Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 1% 40% 1.1mg 48.2 times less than Lemon
Vitamin B1 55% 14% 0.66mg 2.5 times more than Pea
Vitamin B2 10% 62% 0.13mg Equal to Avocado
Vitamin B3 7% 67% 1.17mg 8.2 times less than Turkey meat
Vitamin B5 17% 39% 0.86mg 1.3 times less than Sunflower seed
Vitamin B6 16% 48% 0.21mg 1.8 times more than Oat
Folate 6% 47% 22µg 2.8 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 3% 59% 3.5µg 29 times less than Broccoli
Tryptophan 0% 80% 0.09mg 3.3 times less than Chicken meat
Threonine 0% 78% 0.31mg 2.4 times less than Beef
Isoleucine 0% 79% 0.34mg 2.7 times less than Salmon
Leucine 0% 80% 0.6mg 4.1 times less than Tuna
Lysine 0% 81% 0.29mg 1.6 times less than Tofu
Methionine 0% 76% 0.18mg 1.9 times more than Quinoa
Phenylalanine 0% 78% 0.43mg 1.6 times less than Egg
Valine 0% 79% 0.41mg 4.9 times less than Soybean
Histidine 0% 76% 0.26mg 2.9 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 31% 20% 6.18g Equal to Beef
Monounsaturated Fat 0% 8% 40.8g 4.2 times more than Avocado
Polyunsaturated fat 0% 9% 21.61g 2.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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