Comparing Nutrients in 14 ounces Potato Skin VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	7.94% 230kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	26% 9.92g	99% 37.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	57% 0.74mg	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	17% 67.5μg	15% 59.5μg	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	50.3% 45.2mg	3.1% 2.78mg	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	67% 10mg	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

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	12% 119mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	529% 4.76mg	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	161% 13mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	638% 14.7mg	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	21.5% 151mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Oil Roasted Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Oil Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Potato Skin have 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 22.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.4 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Potato Skin have 1.3 times more Iron and 73.7 times more Water than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 2.2 times more Calcium, 2.8 times more Copper, 5.3 times more Magnesium, 6.1 times more Manganese, 6.9 times more Phosphorus, 20 times more Selenium and 12.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans contain similar levels of Potassium per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Pecans contain 12.3 times more Energy, 752.3 times more Fat, 278.4 times more Saturated Fat, 103.1 times more Omega 3, 704.8 times more Omega 6, 3.8 times more Fiber and 3.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6