CALORIC DENSITY
Pecans
Peanuts, all types, raw
6.91
5.67
12142
16087
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 3g
Protein = 9g
Carbohydrates = 4g
Carbohydrates = 6g
Fat = 21g
Fat = 17g
Fiber = 3g
Fiber = 3g
Monounsaturated = 12g
Monounsaturated = 9g
Polyunsaturated = 6g
Polyunsaturated = 5g
Saturated Fat = 2g
Saturated Fat = 2g
Protein 3g 9g Carbohydrate 4g 6g Fiber 3g 3g Fat 21g 17g Monounsat. Fat 12g 17g Polyunsat. Fat 6g 5g Saturated Fat 2g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 3%
Choline = 4%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 3%
Vitamin E = 24%
Vitamin K = 1%
Vitamin K = 0%
Choline 3% 4% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 3% 24% Vitamin K 1% 0%
Peanuts have significantly more Vitamins E than pecans. Peanuts are a good source of Vitamin E, Thiamin, Niacin, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 19%
Vitamin B1 = 23%
Vitamin B2 = 3%
Vitamin B2 = 4%
Vitamin B3 = 3%
Vitamin B3 = 36%
Vitamin B5 = 5%
Vitamin B5 = 13%
Vitamin B6 = 6%
Vitamin B6 = 11%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 19% 23% Vitamin B2 3% 4% Vitamin B3 3% 36% Vitamin B5 5% 13% Vitamin B6 6% 11% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 3%
Potassium = 7%
Calcium = 4%
Calcium = 6%
Magnesium = 10%
Magnesium = 17%
Phosphorus = 14%
Phosphorus = 23%
Iron = 12%
Iron = 27%
Manganese = 57%
Manganese = 30%
Selenium = 2%
Selenium = 6%
Copper = 35%
Copper = 40%
Zinc = 14%
Zinc = 12%
Sodium 0% 0% Potasium 3% 7% Calcium 4% 6% Magnesium 10% 17% Phosphorus 14% 23% Iron 12% 27% Manganese 57% 30% Selenium 2% 6% Copper 35% 40% Zinc 14% 12%
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