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 oz (19 halves) (x1) 10% DV 196 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 10% DV 204 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 26% DV 20.4g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 28% DV 21.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 1% DV 3.9g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 1% DV 3.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 5% DV 2.6g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 4% DV 2.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 0% DV 0mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 9% DV 1.8g
  • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 17% DV 3.4g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 10% DV 2.7g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 9% DV 2.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 2% DV 1.1g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 3% DV 1.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 4% DV 0.72mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 6% DV 1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 2% DV 19.9mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 24.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Pecans 1 oz (19 halves) (x1) 2% DV 116.4mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Raw Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 104.5mg
Comparison Table

Table Legend

  1. Pecans
  2. Almonds
  3. Raw Macadamia Nuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 196
(10%)		 164
(8%)		 204
(10%)
Fat (g)
(%DV)		 20.4
(26%)		 14.2
(18%)		 21.5
(28%)
Protein (g)
(%DV)		 2.6
(5%)		 6
(12%)		 2.2
(4%)
Carbohydrate (g)
(%DV)		 3.9
(1%)		 6.1
(2%)		 3.9
(1%)
Sugars (g)
(%DV)		 1.1
(2%)		 1.2
(2%)		 1.3
(3%)
Fiber (g)
(%DV)		 2.7
(10%)		 3.6
(13%)		 2.4
(9%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.8
(9%)		 1.1
(5%)		 3.4
(17%)
Net-Carbs (g) 1.2
2.6
1.5
Trans Fatty Acids (g) --
0
--
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 19.9
(2%)		 76.4
(6%)		 24.1
(2%)
Iron, Fe (mg)
(%DV)		 0.72
(4%)		 1.1
(6%)		 1
(6%)
Potassium, K (mg)
(%DV)		 116.4
(2%)		 208.2
(4%)		 104.5
(2%)
Magnesium (mg)
(%DV)		 34.4
(8%)		 76.7
(18%)		 36.9
(9%)
Phosphorus, P (mg)
(%DV)		 78.7
(6%)		 136.6
(11%)		 53.4
(4%)
Sodium (mg)
(%DV)		 0
(0%)		 0.28
(0%)		 1.4
(0%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 0.89
(8%)		 0.37
(3%)
Copper, Cu (mg)
(%DV)		 0.34
(38%)		 0.29
(33%)		 0.21
(24%)
Manganese (mg)
(%DV)		 1.3
(56%)		 0.62
(27%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 1.1
(2%)		 1.2
(2%)		 1
(2%)
Fluoride, F (mcg)
(%AI)		 2.8
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)		 0.85
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.31
(0%)		 0
(0%)		 0.34
(0%)
Thiamin (B1) (mg)
(%DV)		 0.19
(16%)		 0.06
(5%)		 0.34
(28%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.32
(25%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 0.33
(2%)		 1
(6%)		 0.7
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.25
(5%)		 0.13
(3%)		 0.22
(4%)
Vitamin B6 (mg)
(%DV)		 0.06
(4%)		 0.04
(2%)		 0.08
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 6.2
(2%)		 12.5
(3%)		 3.1
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 6.2
(2%)		 12.5
(3%)		 3.1
(1%)
Folate DFE (mcg)
(%)		 6.2
(2%)		 12.5
(3%)		 3.1
(1%)
Choline (mg)
(%DV)		 11.5
(2%)		 14.8
(3%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 8.2
(0%)		 0.28
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 2.6
(0%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 15.9 0.57 0
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 4.8
0.28
--
Vitamin E (mg)
(%DV)		 0.4
(3%)		 7.3
(49%)		 0.15
(1%)
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)		 0.99
(1%)		 0
(0%)		 --
(--%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1
1.3
0.39
Ash (g) 0.42
0.84
0.32
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.57
0.6
-0.41
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 1.1
1.1
1.3
Glucose (Dextrose) (g) 0.01
0.05
0.02
Fructose (g) 0.01
0.03
0.02
Lactose (g) 0
0
0
Maltose (g) 0
0.01
0
Galactose (g) --
0.02
--
Starch (g) 0.13
0.2
0.3
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 11.587
8.96
16.721
Polyunsaturated Fats (g) 6.138
3.501
0.427
Omega 3s (g)
(%AI)		 0.28
(18%)		 0.001
(0%)		 0.059
(4%)
Omega 6s (g)
(%AI)		 5.858
(34%)		 3.499
(21%)		 0.368
(2%)
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)
(%)		 --
(--%)		 0.001
(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) --
3.499
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) 0
0.001
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
0.022
Tridecanoic Acid (13:0) (g) 0
0
0
Myristic Acid (14:0) (g) 0
0.001
0.187
Pentadecanoic Acid (15:0) (g) 0
0
0
Palmitic Acid (16:0) (g) 1.24
0.876
1.714
Margaric Acid (17:0) (g) 0
0.001
0.035
Stearic Acid (18:0) (g) 0.496
0.2
0.661
Arachidic Acid (20:0) (g) 0.02
0.002
0.551
Behenic Acid (22:0) (g) 0
0
0.175
Lignoceric Acid (24:0) (g) 0
0
0.08
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0
0.068
3.687
cis-Palmitoleic Acid (16:1 cis) (g) --
0.064
--
Heptadecenoic Acid (17:1) (g) --
0.004
--
Oleic Acid (18:1) (g) 11.529
8.887
12.426
c-Oleic Acid (18:1 cis) (g) --
8.887
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.059
0.001
0.537
Docosenoic Acid (22:1) (g) 0
0
0.066
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
0.005
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 5.858
3.5
0.368
Conjugated Linoleic Acid (CLAs) (g) --
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.28
0.001
0.059
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) --
0.001
--
t-Monoenoic Fats (g) --
0.003
--
t-Palmitoleic Acid (16:1 t) (g) --
0.003
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.001
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.033
Stigmasterol (g) 0.001
0.001
0
Campesterol (g) 0.002
0.001
0.002
Beta-sitosterol (g) 0.033
0.037
0.031
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 74
(11%)		 153
(22%)		 55
(8%)
Isoleucine (mg)
(%RDI)		 95
(7%)		 213
(15%)		 89
(6%)
Leucine (mg)
(%RDI)		 170
(6%)		 418
(15%)		 171
(6%)
Lysine (mg)
(%RDI)		 82
(4%)		 161
(8%)		 5
(0%)
Methionine (mg)
(%RDI)		 52
(7%)		 45
(6%)		 7
(1%)
Phenylalanine (mg)
(%RDI)		 121
(14%)		 321
(37%)		 189
(22%)
Threonine (mg)
(%RDI)		 87
(8%)		 171
(16%)		 105
(10%)
Tryptophan (mg)
(%RDI)		 26
(9%)		 60
(21%)		 19
(7%)
Valine (mg)
(%RDI)		 117
(6%)		 243
(13%)		 103
(6%)
Conditional  
Arginine (mg) 334
700
398
Cystine (mg)
(%RDI)		 43
(15%)		 61
(21%)		 2
(1%)
Glycine (mg) 129
406
129
Proline (mg) 103
275
133
Tyrosine (mg)
(%RDI)		 61
(7%)		 128
(15%)		 145
(17%)
Non-Essential  
Alanine (mg) 113
284
110
Aspartic acid (mg) 264
749
312
Betaine (mg) 0.2
0.14
--
Glutamic acid (mg) 519
1763
644
Hydroxyproline (mg) --
--
--
Serine (mg) 135
259
119
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)