How many vitamins in Nuts, pecans
Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K).
Water-soluble vitamins circulate in the bloodstream and do not get stored as long time.
Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.
Some of the vitamins found in Nuts, pecans are: Vitamin A (56 IU), Vitamin B-9 (22 mg) and Vitamin K (3.5 µg).
Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc.
100 grams of Nuts, pecans contains 56 IU of Vitamin A, that’s the 2% of the daily recommended value for an adult.
Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-.
1.1 milligrams of Vitamin C can be found on every 100 grams of Nuts, pecans, the 2% of the total daily recommended Vitamin C intake.
Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes.
1.4 milligrams of Vitamin E can be found on every 100 grams of Nuts, pecans, the 9% of the total daily recommended Vitamin E intake.
The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included.
100 grams of Nuts, pecans contains 3.5 micrograms of Vitamin K, that’s the 4% of the daily recommended value for an adult.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Nuts, pecans contains 0.66 milligrams of Vitamin B-1, that’s the 44% of the daily recommended value for an adult.
Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system.
100 grams of Nuts, pecans contains 0.13 milligrams of Vitamin B-2, that’s the 8% of the daily recommended value for an adult.
Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels.
100 grams of Nuts, pecans contains 1.16 milligrams of Vitamin B-3, that’s the 6% of the daily recommended value for an adult.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.86 milligrams of Vitamin B5 can be found on every 100 grams of Nuts, pecans, the 9% of the total daily recommended Vitamin B-5 intake.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Nuts, pecans contains 22 micrograms of Vitamin B-9, that’s the 6% of the daily recommended value for an adult.
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Minerals in Nuts, pecans
The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.
The essential minerals present in Nuts, pecans are: Potassium (410 mg), Phosphorus (277 mg) and Magnesium (121 mg).
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Nuts, pecans contains 70 milligrams of calcium, that’s the 7% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
2.53 milligrams of iron can be found on every 100 grams of Nuts, pecans, the 14% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Nuts, pecans contains 410 milligrams of potassium, that’s the 9% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
121 milligrams of magnesium can be found on every 100 grams of Nuts, pecans, the 30% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Nuts, pecans, you can find 277 milligrams of phosphorus. It provides the 28% of the daily recommended value for the average adult.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Nuts, pecans, you can find 4.53 milligrams of zinc. It provides the 30% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Nuts, pecans contains 1.2 milligrams of copper, that’s the 60% of the daily recommended value for a person.
Fluorine deficiency is a disorder which may cause increased dental caries and possibly osteoporosis due to a lack of fluorine in the diet.
In 100 grams of Nuts, pecans, you can find 10 micrograms of fluorine. It provides the 0.29% of the daily recommended value for the average adult.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Nuts, pecans, you can find 4.5 milligrams of manganese. It provides the 225% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
3.8 micrograms of selenium can be found on every 100 grams of Nuts, pecans, the 5% of the total daily recommended selenium intake.
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Calories in Nuts, pecans
An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 35% of your total daily needs from 100 grams of Nuts, pecans (691 calories / 100 grams).
Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.
Fats and Cholesterol
100 grams of Nuts, pecans contain 71.97 grams of total fat, of which 6.18 gr. are saturated.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.
100 grams of Nuts, pecans contain 6.18 grams of saturated fat, the 31% of your total daily needs.
Monounsaturated fatty acids
40.8 g
Polyunsaturated fatty acids
21.61 g
Data Facts Table of Nuts, pecans
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
691 kcal |
35 % |
| Total fat |
71.97 g |
111 % |
| Carbohydrates |
13.86 gr |
5 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
0 mg |
0 % |
| Water |
3.52 mg |
3.5 % |
| Protein |
9.17 g |
18 % |
| VITAMINS |
| Vitamin A |
56 IU |
2 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
1.1 mg |
2 % |
| Vitamin D |
- |
- |
| Vitamin E |
1.4 mg |
9 % |
| Vitamin K |
3.5 mg |
4 % |
| Vitamin B-1 |
0.66 µg |
44 % |
| Vitamin B-2 |
0.13 mg |
8 % |
| Vitamin B-3 |
1.16 mg |
6 % |
| Vitamin B-5 |
0.86 mg |
9 % |
| Vitamin B-9 |
22 mg |
6 % |
| MINERALS |
| Calcium |
70 mg |
7 % |
| Iron |
2.53 mg |
14 % |
| Potassium |
410 mg |
9 % |
| Phosphorus |
277 mg |
28 % |
| Sodium |
- |
- |
| Zinc |
4.53 mg |
30 % |
| Copper |
1.2 mg |
60 % |
| Fluorine |
10 µg |
0.29 % |
| Manganese |
4.5 mg |
225 % |
| Selenium |
3.8 µg |
5 % |