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#1: Pecans
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#2: Nonfat Greek Yogurt
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#3: Canned Minestrone
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Nutrition Comparison of Pecans, Nonfat Greek Yogurt, and Canned Minestrone

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Calorie Comparison


2000 calories = Full Bar
  • Pecans1 oz (19 halves) (x1)10% DV
  • Nonfat Greek Yogurt1 container (x1)5% DV
  • Canned Minestrone100 grams (x1)3% DV

Fat Comparison


65g = Full Bar
  • Pecans1 oz (19 halves) (x1)31% DV
  • Nonfat Greek Yogurt1 container (x1)1% DV
  • Canned Minestrone100 grams (x1)2% DV

Carbohydrate Comparison


300g = Full Bar
  • Pecans1 oz (19 halves) (x1)1% DV
  • Nonfat Greek Yogurt1 container (x1)2% DV
  • Canned Minestrone100 grams (x1)3% DV

Protein Comparison


50g = Full Bar
  • Pecans1 oz (19 halves) (x1)5% DV
  • Nonfat Greek Yogurt1 container (x1)35% DV
  • Canned Minestrone100 grams (x1)4% DV

Cholesterol Comparison


300mg = Full Bar
  • Pecans1 oz (19 halves) (x1)0% DV
  • Nonfat Greek Yogurt1 container (x1)3% DV
  • Canned Minestrone100 grams (x1)1% DV

Fiber Comparison


25g = Full Bar
  • Pecans1 oz (19 halves) (x1)11% DV
  • Nonfat Greek Yogurt1 container (x1)0% DV
  • Canned Minestrone100 grams (x1)10% DV

Sugar Comparison


50g = Full Bar
  • Pecans1 oz (19 halves) (x1)2% DV
  • Nonfat Greek Yogurt1 container (x1)11% DV
  • Canned Minestrone100 grams (x1)4% DV

Iron Comparison


18mg = Full Bar
  • Pecans1 oz (19 halves) (x1)4% DV
  • Nonfat Greek Yogurt1 container (x1)1% DV
  • Canned Minestrone100 grams (x1)4% DV

Calcium Comparison


1300mg = Full Bar
  • Pecans1 oz (19 halves) (x1)2% DV
  • Nonfat Greek Yogurt1 container (x1)14% DV
  • Canned Minestrone100 grams (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Pecans1 oz (19 halves) (x1)2% DV
  • Nonfat Greek Yogurt1 container (x1)5% DV
  • Canned Minestrone100 grams (x1)5% DV
Macronutrients
Food ##1#2#3
Weight (g)28170100
Calories
(%DV)
196
(10%)
100
(5%)
53
(3%)
Fat (g)
(%DV)
20.4
(31%)
0.7
(1%)
1.2
(2%)
Protein (g)
(%DV)
2.6
(5%)
17.3
(35%)
2.1
(4%)
Carbohydrates (g)
(%DV)
3.9
(1%)
6.1
(2%)
8.6
(3%)
Sugar (g)
(%DV)
1.1
(2%)
5.5
(11%)
2.2
(4%)
Fiber (g)
(%DV)
2.7
(11%)
0
(0%)
2.4
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
8.5
(3%)
2
(1%)
Saturated Fats (g)
(%DV)
1.8
(9%)
0.2
(1%)
0.6
(3%)
Net Carbs (g)1.26.16.2
Trans Fats (g)~0~
Minerals
Food ##1#2#3
Weight (g)28170100
Calcium (mg)
(%DV)
19.9
(2%)
187
(14%)
25
(2%)
Iron (mg)
(%DV)
0.7
(4%)
0.1
(1%)
0.7
(4%)
Potassium (mg)
(%DV)
116.4
(2%)
239.7
(5%)
255
(5%)
Magnesium (mg)
(%DV)
34.4
(8%)
18.7
(4%)
6
(1%)
Phosphorus (mg)
(%DV)
78.7
(6%)
229.5
(18%)
46
(4%)
Sodium (mg)
(%DV)
0
(0%)
61.2
(3%)
288
(12%)
Zinc (mg)
(%DV)
1.3
(12%)
0.9
(8%)
0.6
(5%)
Copper (mg)
(%DV)
0.3
(38%)
0
(3%)
0.1
(11%)
Manganese (mg)
(%DV)
1.3
(56%)
0
(1%)
0.3
(13%)
Selenium (μg)
(%DV)
1.1
(2%)
16.5
(30%)
2.2
(4%)
Fluoride (μg)2.8~~
Vitamins
Food ##1#2#3
Weight (g)28170100
Vitamin A, RAE (μg)
(%DV)
0.9
(0%)
1.7
(0%)
89
(10%)
Vitamin C (mg)
(%DV)
0.3
(0%)
0
(0%)
2
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
1.3
(53%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(16%)
0
(3%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.5
(36%)
0
(4%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.4
(2%)
0.5
(3%)
Pantothenic acid (B5) (mg)
(%DV)
0.2
(5%)
0.6
(11%)
0.3
(6%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0.1
(6%)
0.1
(6%)
Folate (B9) (μg)
(%DV)
6.2
(2%)
11.9
(3%)
22
(6%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
9
(2%)
Food Folate (μg)
(%DV)
6.2
(2%)
11.9
(3%)
13
(3%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
6.2
(2%)
11.9
(3%)
28
(7%)
Choline (mg)
(%DV)
11.5
(2%)
25.7
(5%)
6.9
(1%)
Retinol (μg)01.70
Vitamin A (IU)
(%DV)
15.9
(1%)
6.8
(0%)
1783
(59%)
Beta Carotene (μg)
(%DV)
8.2
(0%)
0
(0%)
885
(8%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
370
(2%)
Beta Cryptoxanthin (μg)
(%DV)
2.6
(0%)
0
(0%)
0
(0%)
Lycopene (μg)005963
Lutein + Zeaxanthin (μg)4.8045
Vitamin E (mg)
(%DV)
0.4
(3%)
0
(0%)
0.7
(4%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~0~
Vitamin D3 (Cholecalciferol) (μg)~0~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
1
(1%)
0
(0%)
3.2
(3%)
Vitamin K1 (Dihydrophylloquinone) (μg)00~
Menaquinone-4 (μg)~0~
Other
Food ##1#2#3
Weight (g)28170100
Water (g)1144.786.7
Ash (g)011
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)28170100
Sucrose (g)1.10~
Glucose (g)00~
Fructose (g)00~
Lactose (g)04.3~
Maltose (g)00~
Galactose (g)~1.2~
Starch (g)0.1~~
Fats
Food ##1#2#3
Weight (g)28170100
Omega 3s (mg)
(%DV)
280
(18%)
2
(0%)
20
(1%)
Omega 6s (mg)58581790
Omega 3 to Omega 6 Ratio0.050.10.22
Omega 6 to Omega 3 Ratio20.92104.5
4:0 (mg)0030
6:0 (mg)0520
8:0 (mg)0710
10:0 (mg)02220
12:0 (mg)01030
13:0 (mg)0~~
14:0 (mg)02690
15:0 (mg)05~
16:0 (mg)124083270
17:0 (mg)05~
18:0 (mg)49636140
20:0 (mg)200~
22:0 (mg)00~
24:0 (mg)00~
Monosaturated Fats (mg)1158790380
14:1 (mg)02~
15:1 (mg)~0~
16:1 undifferentiated (mg)0320
16:1 c (mg)~3~
16:1 t (mg)~0~
17:1 (mg)~0~
18:1 undifferentiated (mg)1152983350
18:1 c (mg)~73~
18:1 t (mg)~10~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)5930
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)00~
Polyunsaturated Fats (mg)613820110
18:2 undifferentiated (mg)58581790
18:2 n-6 c,c (mg)~17~
18:2 CLAs (mg)~0~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~0~
18:3 undifferentiated (mg)280220
Alpha Linolenic Acid (ALA) (mg)~2~
18:3 n-6 c,c,c (mg)~0~
18:3i (mg)~0~
18:4 (mg)000
20:2 n-6 c,c (mg)00~
20:3 undifferentiated (mg)00~
20:3 n-3 (mg)~0~
20:3 n-6 (mg)~0~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~0~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~10~
Fatty acids, total trans-polyenoic (mg)~0~
Phytosterols (mg)~~~
Stigmasterol (mg)0.852~~
Campesterol (mg)1.704~~
Beta-sitosterol (mg)33~~
Amino Acids
Food ##1#2#3
Weight (g)28170100
Betaine (mg)01~
Tryptophan (mg)
(%DV)
26
(9%)
~
(~%)
~
(~%)
Threonine (mg)
(%DV)
87
(8%)
~
(~%)
~
(~%)
Isoleucine (mg)
(%DV)
95
(7%)
~
(~%)
~
(~%)
Leucine (mg)
(%DV)
170
(6%)
~
(~%)
~
(~%)
Lysine (mg)
(%DV)
82
(4%)
~
(~%)
~
(~%)
Methionine (mg)
(%DV)
52
(7%)
~
(~%)
~
(~%)
Cystine (mg)
(%DV)
43
(15%)
~
(~%)
~
(~%)
Phenylalanine (mg)
(%DV)
121
(14%)
~
(~%)
~
(~%)
Tyrosine (mg)
(%DV)
61
(7%)
~
(~%)
~
(~%)
Valine (mg)
(%DV)
117
(6%)
~
(~%)
~
(~%)
Arginine (mg)334~~
Histidine (mg)
(%DV)
74
(11%)
~
(~%)
~
(~%)
Alanine (mg)113~~
Aspartic acid (mg)264~~
Glutamic acid (mg)519~~
Glycine (mg)129~~
Proline (mg)103~~
Serine (mg)135~~
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.