Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pinyon Pine Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	86% 2496kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	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	59% 76.6g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	112% 42.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	82% 46g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	411% 4.93mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	57.5% 230μg	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	8.8% 7.94mg	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	NA	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

	Pinyon Pine Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	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	152% 12mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	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	20% 139mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	19% 286mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pinyon Pine Nuts vs Baked Red Potatoes:

• Dried Pinyon Pine Nuts have 17.3 times more Vitamin B1, 4.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.3 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine 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 Pinyon Pine Nuts vs Baked Red Potatoes:

• Dried Pinyon Pine Nuts have 5.9 times more Copper, 4.4 times more Iron, 8.4 times more Magnesium, 25 times more Manganese, 6 times more Sodium and 10.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Phosphorus and 13 times more Water than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Baked Whole Red Potatoes have similar amounts of Potassium per 14 oz.
• Both Dried Pinyon Pine Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pinyon Pine Nuts have 7.2 times more Energy, 406.5 times more Fat, 234.4 times more Saturated Fat, 52.5 times more Omega 3, 507.8 times more Omega 6, 5.9 times more Fiber and 5 times more Protein than Baked Whole Red Potatoes.
• Both Dried Pinyon Pine Nuts and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Dried Pinyon Pine Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.