Comparing Nutrients in 1 kilogram Roasted Pecans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Roasted Pecans	Baked Potato Skin	Recommended Dietary Allowance
Energy	245% 7100kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	354% 461g	130g per day for Men 19-50 years
Sugars	56% 40.6g	19.3% 14g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	247% 94g	208% 79g	38g per day for Men 19-50 years
Protein	170% 95g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	472% 6.14mg	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	40% 160μg	55% 220μg	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	7.78% 7mg	150% 135mg	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	86.7% 13mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	72% 720mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	908% 8.17mg	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	350% 28mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	268% 6.16mg	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	419% 2930mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.3% 11g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Pecans versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Pecans vs Baked Potato Skin:

• 1 kilogram of Roasted Pecans has 3.7 times more Vitamin B1 and 32.5 times more Vitamin E than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.6 times more Vitamin B3, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 19.3 times more Vitamin C than Dry Roasted Pecans.
• Both Roasted Pecans and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Pecans have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Dry Roasted Pecans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pecans vs Baked Potato Skin:

• 1 kilogram of Roasted Pecans has 2.1 times more Calcium, 1.4 times more Copper, 3.1 times more Magnesium, 6.4 times more Manganese, 2.9 times more Phosphorus, 5.7 times more Selenium and 10.3 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.5 times more Iron and 1.4 times more Potassium than Dry Roasted Pecans.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pecans has 3.6 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, 2.9 times more Sugars and 2.2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.4 times more Carbohydrate than Dry Roasted Pecans.
• Both Roasted Pecans and Baked Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6