Comparing Nutrients in 14 ounces Oil Roasted Pecans VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	98% 2838kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	256% 4.1g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	527% 89.5g	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	39.7% 51.6g	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	99% 37.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	64.7% 0.84mg	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	15% 59.5μg	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	3.1% 2.78mg	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	67% 10mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	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	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	123% 9.8mg	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	638% 14.7mg	30% 0.69mg	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	149% 1044mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	8.22% 304g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 6.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B5 and 31.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 18 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Oil Roasted Pecans 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 Oil Roasted Pecans vs Baked Red Potatoes:

• Oil Roasted Pecans have 7.4 times more Calcium, 6.9 times more Copper, 3.5 times more Iron, 4.3 times more Magnesium, 21.4 times more Manganese, 3.7 times more Phosphorus and 11.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Potassium and 67.8 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Pecans have 8.2 times more Energy, 501.5 times more Fat, 181 times more Saturated Fat, 68.7 times more Omega 3, 460.2 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 1.5 times more Carbohydrate than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.