Comparing Nutrients in 1 kilogram Roasted Pecans VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Energy	245% 7100kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	56% 40.6g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	170% 95g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	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

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Calcium	72% 720mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	22.5% 833g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 21.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.3 times more Vitamin B5 than Raw Potato Skin.
• While Raw Potato Skin contains 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Dry Roasted Pecans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Pecans have 2.4 times more Calcium, 2.8 times more Copper, 5.7 times more Magnesium, 6.5 times more Manganese, 7.7 times more Phosphorus, 13.3 times more Selenium and 14.5 times more Zinc than Raw Potato Skin.
• While Raw Potato Skin contains 74.4 times more Water than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans have 12.2 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, 3.8 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Carbohydrate per 1 kg.
• Both Dry Roasted Pecans as well as Raw Potato Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.