Comparing Nutrients in 14 ounces Pecans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	95% 2743kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	60% 77.8g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	7.83% 5.68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.22% 0.16g	2.4% 1.75g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.16g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 1.8g	g per day for Men 19-50 years
Fiber	100% 38g	19% 7.14g	38g per day for Men 19-50 years
Protein	65% 36.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.56mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	126% 10mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pecans vs Baked Red Potatoes:

• Pecans nuts have 9.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B5, 17.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 11.5 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Pecans nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pecans vs Baked Red Potatoes:

• Pecans nuts have 7.8 times more Calcium, 6.9 times more Copper, 3.6 times more Iron, 4.3 times more Magnesium, 26 times more Manganese, 3.8 times more Phosphorus and 11.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Potassium and 21.8 times more Water than Pecans nuts.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 7.9 times more Energy, 479.8 times more Fat, 154.5 times more Saturated Fat, 65.7 times more Omega 3, 421 times more Omega 6, 2.8 times more Sugars, 5.3 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.