Foundation Diet and Health
Foundation
Diet and Health
Switzerland
QR Code
The best perspective for your health

Pecans

Pecans have a very thin shell and can therefore be cracked open by hand. They have a mild nutty and slightly sweet flavor.
4%
Water
 15
Macronutrient carbohydrates 14.59%
/10
Macronutrient proteins 9.65%
/76
Macronutrient fats 75.76%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 20.6g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 21:1

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 20.63 g to essential alpha-linolenic acid (ALA) 0.99 g = 21:1.
Ratio Total omega-6 = 20.63 g to omega-3 fatty acids Total = 0.99 g = 21:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

Pecans are the fruit of the pecan tree (Carya illinoinensis), which is a species of hickory (carya) in the walnut family (Juglandaceae). The pecan tree is native to North America and originally originated in Texas. Pecans can be eaten raw and are a nice choice for a snack.

Culinary uses:

Pecans are used as both an ingredient and a garnish for a wide range of warm and cold dishes. For example, they are a common ingredient in granola, desserts, fillings, and salads. Pecans taste especially good in baked goods. A classic in American cuisine is Pecan Pie. In Central Europe, pecans are most often found in nut mixes. Since the fatty acids they contain are very sensitive to oxidation, pecans should be eaten fresh and not stored too long in the chopped or ground form.

Nutritional information:

Thanks to the high amounts of simple and polyunsaturated fatty acids, fiber, and carbohydrates they contain, pecans are very nutritious and are also amongst the nuts that contain the most calories. In addition, pecans contain a wide range of important vitamins and minerals such as the B vitamins and manganese, zinc, and magnesium. Since pecans have a relatively poor ratio of omega-6 to omega-3 fatty acids at approx. 21:1, it is best to enjoy them in moderation.

From Wikipedia: In 100 g, pecans provide 691 Calories and over 100% of the Daily Value (DV) for total fat. Pecans are a rich source of dietary fiber (38% DV), manganese (214% DV), magnesium (34% DV), phosphorus (40% DV), zinc (48% DV) and thiamin (57% DV).[27] Pecans are also a good source (10-19% DV) of protein, iron, and B vitamins. Their fat content consists principally of monounsaturated fatty acids, mainly oleic acid (57% of total fat), and the polyunsaturated fatty acid, linoleic acid (30% of total fat).1

General information:

Pecans are similar in appearance to walnuts, which are native to Europe, and they are also in the same family. It is only with the shell that this similarity is not immediately clear as pecans have a smooth and elongated shell whereas walnut shells are more round and rough. Pecans taste sweeter and more aromatic than their close relatives and thanks to their thin shell can be opened more easily.

Cultivation:

Pecans were one of the most recently domesticated major crops. Although wild pecans were well known among native and colonial Americans as a delicacy, the commercial growing of pecans in the United States did not begin until the 1880s. As of 2014, the United States produced an annual crop of 264.2 million pounds or 132,075 tons, with 75% of the total crop produced in Georgia, New Mexico and Texas. They can be grown from USDA hardiness zones approximately 5 to 9, and grow best where summers are long, hot and humid. The nut harvest for growers is typically around mid-October. Outside the United States, Mexico produces nearly half of the world total, similar in volume to the United States, together accounting for 93% of global production.1

Interesting facts:

Native Americans have a long tradition of using pecans as a winter staple. Fresh pecans are sold at farmers markets in the autumn and winter.

Etymology and pronunciation:

"Pecan" is from an Algonquian word variously referring to pecans, walnuts and hickory nuts, or more broadly to any nut requiring a stone to crack. There are many variant pronunciations, some regional and others not. The most common American pronunciation is /piˈkɑːn/; the most common British one is /pɪˈkæn/. Unusually, there is little agreement in the United States, even regionally, as to the "correct" pronunciation.1

Literature / Sources:

  1. Wikipedia. Pecan [Internet]. Version dated April 22, 2018 [Cited May 15, 2018]. Available from: https://en.wikipedia.org/wiki/Pecan

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 691 kcal
2'891 kJ
34.6%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 72 g102.8%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 6.2 g30.9%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 14 g5.1%
Recommended daily allowance according to the GDA: 270g
Sugars 4.0 g4.4%
Recommended daily allowance according to the GDA: 90g
Fiber 9.6 g38.4%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin 9.2 g18.3%
Recommended daily allowance according to the GDA: 50g
Cooking Salt n/a
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
MinManganese, Mn 4.5 mg225.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
FatLinoleic acid; LA; 18:2 omega-6 21 g206.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
MinCopper, Cu 1.2 mg120.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
VitThiamine (vitamin B1) 0.66 mg60.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.99 g49.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
MinZinc, Zn 4.5 mg45.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
ElemPhosphorus, P 277 mg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
ProtTryptophan (Trp, W) 0.09 g38.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
ProtThreonine (Thr, T) 0.31 g33.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
ElemMagnesium, Mg 121 mg32.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 21 g206.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.99 g49.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.09 g38.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.31 g33.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0.34 g27.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Phenylalanine (Phe, F) 0.43 g27.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Leucine (Leu, L) 0.60 g25.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Valine (Val, V) 0.41 g25.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.18 g20.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Lysine (Lys, K) 0.29 g15.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Thiamine (vitamin B1) 0.66 mg60.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vitamin B6 (pyridoxine) 0.21 mg15.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Pantothenic acid (vitamin B5) 0.86 mg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin E, as a-TEs 1.4 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Folate, as the active form of folic acid (née vitamin B9 and 22 µg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Riboflavin (vitamin B2) 0.13 mg9.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Niacin (née vitamin B3) 1.2 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin K 3.5 µg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin C (ascorbic acid) 1.1 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin A, as RAE 3.0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Phosphorus, P 277 mg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Magnesium, Mg 121 mg32.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Potassium, K 410 mg21.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Calcium, Ca 70 mg9.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na 0 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 4.5 mg225.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 1.2 mg120.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Zinc, Zn 4.5 mg45.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Iron, Fe 2.5 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Selenium, Se 3.8 µg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
Fluorine, F 10 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg

Comments