Nutrition Comparison Tool
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Pecans
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Almonds
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Raw Macadamia Nuts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 38% DV 753 calories
  • Almonds 1 cup, whole (x1) 41% DV 828 calories
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 48% DV 962 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 101% DV 78.4g
  • Almonds 1 cup, whole (x1) 92% DV 71.4g
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 130% DV 101.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 5% DV 15.1g
  • Almonds 1 cup, whole (x1) 11% DV 30.8g
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 7% DV 18.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 20% DV 10g
  • Almonds 1 cup, whole (x1) 60% DV 30.2g
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 21% DV 10.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 0% DV 0mg
  • Almonds 1 cup, whole (x1) 0% DV 0mg
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 34% DV 6.7g
  • Almonds 1 cup, whole (x1) 27% DV 5.4g
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 81% DV 16.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 37% DV 10.5g
  • Almonds 1 cup, whole (x1) 64% DV 17.9g
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 41% DV 11.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 9% DV 4.3g
  • Almonds 1 cup, whole (x1) 12% DV 6.2g
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 12% DV 6.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 15% DV 2.8mg
  • Almonds 1 cup, whole (x1) 29% DV 5.3mg
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 27% DV 4.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 6% DV 76.3mg
  • Almonds 1 cup, whole (x1) 30% DV 384.7mg
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 9% DV 113.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Pecans 1 cup, chopped (x1) 10% DV 446.9mg
  • Almonds 1 cup, whole (x1) 22% DV 1048.2mg
  • Raw Macadamia Nuts 1 cup, whole or halves (x1) 10% DV 493.1mg
Comparison Table

Table Legend

  1. Pecans
  2. Almonds
  3. Raw Macadamia Nuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 109 143 134
Calories
(%DV)		 753
(38%)		 828
(41%)		 962
(48%)
Fat (g)
(%DV)		 78.4
(101%)		 71.4
(92%)		 101.5
(130%)
Protein (g)
(%DV)		 10
(20%)		 30.2
(60%)		 10.6
(21%)
Carbohydrate (g)
(%DV)		 15.1
(5%)		 30.8
(11%)		 18.5
(7%)
Sugars (g)
(%DV)		 4.3
(9%)		 6.2
(12%)		 6.1
(12%)
Fiber (g)
(%DV)		 10.5
(37%)		 17.9
(64%)		 11.5
(41%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 6.7
(34%)		 5.4
(27%)		 16.2
(81%)
Net-Carbs (g) 4.6
12.9
7
Trans Fatty Acids (g) --
0.02
--
  Minerals
Food # 1 2 3
Weight (g) 109 143 134
Calcium (mg)
(%DV)		 76.3
(6%)		 384.7
(30%)		 113.9
(9%)
Iron, Fe (mg)
(%DV)		 2.8
(15%)		 5.3
(29%)		 4.9
(27%)
Potassium, K (mg)
(%DV)		 446.9
(10%)		 1048.2
(22%)		 493.1
(10%)
Magnesium (mg)
(%DV)		 131.9
(31%)		 386.1
(92%)		 174.2
(41%)
Phosphorus, P (mg)
(%DV)		 301.9
(24%)		 687.8
(55%)		 251.9
(20%)
Sodium (mg)
(%DV)		 0
(0%)		 1.4
(0%)		 6.7
(0%)
Zinc, Zn (mg)
(%DV)		 4.9
(45%)		 4.5
(41%)		 1.7
(16%)
Copper, Cu (mg)
(%DV)		 1.3
(145%)		 1.5
(164%)		 1
(113%)
Manganese (mg)
(%DV)		 4.9
(213%)		 3.1
(135%)		 5.5
(241%)
Selenium, Se (mcg)
(%DV)		 4.1
(8%)		 5.9
(11%)		 4.8
(9%)
Fluoride, F (mcg)
(%AI)		 10.9
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 109 143 134
Vitamin A, RAE (mcg)
(%DV)		 3.3
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 1.2
(1%)		 0
(0%)		 1.6
(2%)
Thiamin (B1) (mg)
(%DV)		 0.72
(60%)		 0.29
(24%)		 1.6
(133%)
Riboflavin (B2) (mg)
(%DV)		 0.14
(11%)		 1.6
(125%)		 0.22
(17%)
Niacin (B3) (mg)
(%DV)		 1.3
(8%)		 5.2
(32%)		 3.3
(21%)
Vitamin B5 (PA) (mg)
(%DV)		 0.94
(19%)		 0.67
(13%)		 1
(20%)
Vitamin B6 (mg)
(%DV)		 0.23
(13%)		 0.2
(12%)		 0.37
(22%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 24
(6%)		 62.9
(16%)		 14.7
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24
(6%)		 62.9
(16%)		 14.7
(4%)
Folate DFE (mcg)
(%)		 24
(6%)		 62.9
(16%)		 14.7
(4%)
Choline (mg)
(%DV)		 44.1
(8%)		 74.5
(14%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 31.6
(0%)		 1.4
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 9.8
(0%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 61 2.9 0
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 18.5
1.4
--
Vitamin E (mg)
(%DV)		 1.5
(10%)		 36.7
(244%)		 0.72
(5%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 3.8
(3%)		 0
(0%)		 --
(--%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 109 143 134
Water (g) 3.8
6.3
1.8
Ash (g) 2
4
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.18
3
-1.95
  Carbohydrates
Food # 1 2 3
Weight (g) 109 143 134
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 4.3
5.6
5.9
Glucose (Dextrose) (g) 0.04
0.24
0.09
Fructose (g) 0.04
0.16
0.09
Lactose (g) 0
0
0
Maltose (g) 0
0.06
0
Galactose (g) --
0.1
--
Starch (g) 0.5
1
1.4
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 109 143 134
Monounsaturated Fats (g) 44.473
45.118
78.895
Polyunsaturated Fats (g) 23.559
17.63
2.013
Omega 3s (g)
(%AI)		 1.075
(67%)		 0.004
(0%)		 0.276
(17%)
Omega 6s (g)
(%AI)		 22.485
(132%)		 17.62
(104%)		 1.737
(10%)
Omega 3 to Omega 6 Ratio 0.05
0
0.16
Omega 6 to Omega 3 Ratio 20.92
4107.33
6.29
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.004
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
17.618
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) 0
0.003
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0.102
Tridecanoic Acid (13:0) (g) 0
0
0
Myristic Acid (14:0) (g) 0
0.004
0.883
Pentadecanoic Acid (15:0) (g) 0
0
0
Palmitic Acid (16:0) (g) 4.759
4.409
8.088
Margaric Acid (17:0) (g) 0
0.006
0.166
Stearic Acid (18:0) (g) 1.902
1.007
3.121
Arachidic Acid (20:0) (g) 0.075
0.01
2.6
Behenic Acid (22:0) (g) 0
0.001
0.825
Lignoceric Acid (24:0) (g) 0
0
0.377
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0
0.342
17.395
cis-Palmitoleic Acid (16:1 cis) (g) --
0.325
--
Heptadecenoic Acid (17:1) (g) --
0.019
--
Oleic Acid (18:1) (g) 44.247
44.75
58.632
c-Oleic Acid (18:1 cis) (g) --
44.75
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.226
0.007
2.533
Docosenoic Acid (22:1) (g) 0
0
0.312
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
0.024
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 22.485
17.623
1.737
Conjugated Linoleic Acid (CLAs) (g) --
0.003
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 1.075
0.004
0.276
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
0.004
--
t-Monoenoic Fats (g) --
0.017
--
t-Palmitoleic Acid (16:1 t) (g) --
0.017
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.004
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.155
Stigmasterol (g) 0.003
0.006
0
Campesterol (g) 0.007
0.007
0.011
Beta-sitosterol (g) 0.128
0.186
0.145
Amino Acids
Food # 1 2 3
Weight (g) 109 143 134
Essential  
Histidine (mg)
(%RDI)		 286
(41%)		 771
(110%)		 261
(37%)
Isoleucine (mg)
(%RDI)		 366
(26%)		 1074
(77%)		 421
(30%)
Leucine (mg)
(%RDI)		 652
(24%)		 2106
(77%)		 807
(30%)
Lysine (mg)
(%RDI)		 313
(15%)		 812
(39%)		 24
(1%)
Methionine (mg)
(%RDI)		 199
(27%)		 225
(31%)		 31
(4%)
Phenylalanine (mg)
(%RDI)		 464
(53%)		 1619
(185%)		 891
(102%)
Threonine (mg)
(%RDI)		 334
(32%)		 859
(82%)		 496
(47%)
Tryptophan (mg)
(%RDI)		 101
(36%)		 302
(108%)		 90
(32%)
Valine (mg)
(%RDI)		 448
(25%)		 1223
(67%)		 486
(27%)
Conditional  
Arginine (mg) 1283
3525
1879
Cystine (mg)
(%RDI)		 166
(58%)		 307
(107%)		 8
(3%)
Glycine (mg) 494
2043
608
Proline (mg) 396
1386
627
Tyrosine (mg)
(%RDI)		 234
(27%)		 644
(74%)		 685
(78%)
Non-Essential  
Alanine (mg) 433
1429
520
Aspartic acid (mg) 1013
3774
1473
Betaine (mg) 0.76
0.72
--
Glutamic acid (mg) 1994
8875
3038
Hydroxyproline (mg) --
--
--
Serine (mg) 517
1304
561
Data Source
Pecans
USDA Food Data Central Standard Release (Common)
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Raw Macadamia Nuts
USDA Food Data Central Standard Release (Common)