Pecan



Pecan nuts are high in thiamin, also known as vitamin B1, which contributes to the normal function of the heart (1,2,3). They are also high in monounsaturated fat, which may help you to reduce the risk factors of cardiometabolic disease (4).

Not only are pecans considered a healthy-heart food, they are also one of the richest plant sources of total polyphenol antioxidants, known for their ability to combat cell damage
(5).
 
1. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2. Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
Commission Regulation (EU) No 432/2012 of 16 May 2012.
3. McKay, D., Eliasziw, M., Chen, C., & Blumberg, J. (2018). A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: a randomized controlled trial. Nutrients, 10(3), 339.
4. Bolling, B. W., Chen, C. Y. O., McKay, D. L., & Blumberg, J. B. (2011). Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds,
5. Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nutrition research reviews, 24(2), 244-275.

Pecans are a Healthy-Heart Food
 

Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates      
Water g 3.52 1.00
Energy kcal 691 196
Energy kJ 2889 819
Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates      
Water g 3.52 1.00
Energy kcal 691 196
Energy kJ 2889 819
Protein g 9.17 2.60
Total lipid (fat) g 71.97 20.40
Ash g 1.49 0.42
Carbohydrate, by difference g 13.86 3.93
Fiber, total dietary g 9.6 2.7
Sugars, total g 3.97 1.13
Sucrose g 3.90 1.11
Glucose (dextrose) g 0.04 0.01
Fructose g 0.04 0.01
Lactose g 0.00 0.00
Maltose g 0.00 0.00
Starch g 0.46 0.13
Minerals      
Calcium, Ca mg 70 20
Iron, Fe mg 2.53 0.72
Magnesium, Mg mg 121 34
Phosphorus, P mg 277 79
Potassium, K mg 410 116
Sodium, Na mg 0.0 0.0
Zinc, Zn mg 4.53 1.28
Copper, Cu mg 1.200 0.340
Manganese, Mn mg 4.500 1.276
Selenium, Se µg 3.8 1.1
Fluoride, F µg 10.0 2.8
Vitamins      
Vitamin C, total ascorbic acid mg 1.1 0.3
Thiamin mg 0.660 0.187
Riboflavin mg 0.130 0.037
Niacin mg 1.167 0.331
Pantothenic acid mg 0.863 0.245
Vitamin B-6 mg 0.210 0.060
Folate, total µg 22 6
Folic acid µg 0.0 0.0
Folate, food µg 22 6
Folate, DFE µg 22 6
Choline, total mg 40.5 11.5
Betaine mg 0.7 0.2
Vitamin B-12 µg 0.00 0.00
Vitamin B-12, added µg 0.00 0.00
Vitamin A, RAE µg 3 1
Retinol µg 0.0 0.0
Carotene, beta µg 29 8
Carotene, alpha µg 0.0 0.0
Cryptoxanthin, beta µg 9 3
Vitamin A, IU IU 56 16
Lycopene µg 0.0 0.0
Lutein + zeaxanthin µg 17 5
Vitamin E (alpha-tocopherol) mg 1.40 0.40
Vitamin E, added mg 0.00 0.00
Tocopherol, beta mg 0.39 0.11
Tocopherol, gamma mg 24.44 6.93
Tocopherol, delta mg 0.47 0.13
Vitamin D (D2 + D3) µg 0.0 0.0
Vitamin D IU 0.0 0.0
Vitamin K (phylloquinone) µg 3.5 1.0
Lipids      
4:0 g 0.000 0.000
Fatty acids, total saturated g 6.180 1.752
6:0 g 0.000 0.000
8:0 g 0.000 0.000
10:0 g 0.000 0.000
13:0 g 0.000 0.000
12:0 g 0.000 0.000
14:0 g 0.000 0.000
15:0 g 0.000 0.000
16:0 g 4.366 1.238
18:0 g 1.745 0.495
20:0 g 0.069 0.020
17:0 g 0.000 0.000
Fatty acids, total monounsaturated g 40.801 11.567
22:0 g 0.000 0.000
24:0 g 0.000 0.000
16:1 undifferentiated g 0.000 0.000
14:1 g 0.000 0.000
18:1 undifferentiated g 40.594 11.508
20:1 g 0.207 0.059
24:1 c g 0.000 0.000
22:1 undifferentiated g 0.000 0.000
18:2 undifferentiated g 20.628 5.848
Fatty acids, total polyunsaturated g 21.614 6.128
20:2 n-6 c,c g 0.000 0.000
18:3 undifferentiated g 0.986 0.280
18:4 g 0.000 0.000
20:3 undifferentiated g 0.000 0.000
20:4 undifferentiated g 0.000 0.000
20:5 n-3 (EPA) g 0.000 0.000
22:5 n-3 (DPA) g 0.000 0.000
Cholesterol g 0.0 0.0
Stigmasterol mg 3 1
22:6 n-3 (DHA) g 0.000 0.000
Beta-sitosterol mg 117 33
Campesterol mg 6 2
Amino Acids      
Tryptophan g 0.093 0.026
Threonine g 0.306 0.087
Isoleucine g 0.336 0.095
Leucine g 0.598 0.170
Lysine g 0.287 0.081
Methionine g 0.183 0.052
Cystine g 0.152 0.043
Phenylalanine g 0.426 0.121
Tyrosine g 0.215 0.061
Valine g 0.411 0.117
Arginine g 1.177 0.334
Histidine g 0.262 0.074
Alanine g 0.397 0.113
Aspartic acid g 0.929 0.263
Glutamic acid g 1.829 0.519
Glycine g 0.453 0.128
Proline g 0.363 0.103
Serine g 0.474 0.134
Others      
Alcohol, ethyl g 0.0 0.0
Caffeine mg 0.0 0.0
Theobromine mg 0.0 0.0
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