Comparing Nutrients in 14 ounces Pine Nuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pine Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	92% 2671kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	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	40% 52g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	9.3% 6.75g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	97% 54.3g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	8.93% 35.7μg	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	3.53% 3.18mg	56.4% 51mg	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	247% 37mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	95% 0.85mg	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	274% 22mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	27.8% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	326% 2282mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Pine Nuts versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pine Nuts vs Baked Potato Flesh:

• 14 ounces of Pine Nuts have 3.5 times more Vitamin B1, 10.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.8 times more Vitamin B9, 233.3 times more Vitamin E and 179.7 times more Vitamin K than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 16 times more Vitamin C than Dried Pine Nuts.
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Dried Pine Nuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pine Nuts vs Baked Potato Flesh:

• 14 ounces of Pine Nuts have 6.2 times more Copper, 15.8 times more Iron, 10 times more Magnesium, 54.7 times more Manganese, 11.5 times more Phosphorus, 1.5 times more Potassium and 22.2 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 33.1 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pine Nuts have 7.2 times more Energy, 683.7 times more Fat, 188.4 times more Saturated Fat, 16.4 times more Omega 3, 1035.9 times more Omega 6, 2.1 times more Sugars, 2.5 times more Fiber and 7 times more Protein than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.6 times more Carbohydrate than Dried Pine Nuts.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6