Comparing Nutrients in 14 ounces Roasted Pecans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Potato Skin	17%	1%	82%

Macro Nutrients

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Energy	97% 2818kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	38% 49.4g	130g per day for Men 19-50 years
Sugars	22.2% 16g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	17% 67.5μg	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	3.1% 2.78mg	50.3% 45.2mg	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	34.4% 5.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Calcium	28.6% 286mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	187% 1.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	139% 11mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	166% 1163mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	8.93% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Pecans vs Potato Skin:

• Dry Roasted Pecans have 21.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.3 times more Vitamin B5 than Raw Potato Skin.
• While Raw Potato Skin contains 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Dry Roasted Pecans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Pecans vs Potato Skin:

• Dry Roasted Pecans have 2.4 times more Calcium, 2.8 times more Copper, 5.7 times more Magnesium, 6.5 times more Manganese, 7.7 times more Phosphorus, 13.3 times more Selenium and 14.5 times more Zinc than Raw Potato Skin.
• While Raw Potato Skin contains 74.4 times more Water than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pecans have 12.2 times more Energy, 742.7 times more Fat, 241.7 times more Saturated Fat, 99.4 times more Omega 3, 611.8 times more Omega 6, 3.8 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Pecans as well as Raw Potato Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.