Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Pine Nuts	Recommended Dietary Allowance
Energy	32% 930kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	153% 49g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	101% 131g	130g per day for Men 19-50 years
Sugars	23.4% 17g	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 34.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	97% 37g	38g per day for Men 19-50 years
Protein	35% 19.6g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	85% 340μg	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	142% 128mg	8.9% 8mg	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	2.67% 0.4mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pine Nuts	Recommended Dietary Allowance
Calcium	5% 50mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	1471% 13.2mg	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	43.8% 3.5mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pine Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Pine Nuts:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 16 times more Vitamin C than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 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 Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Pine Nuts:

• 1 kilogram of Baked Potato Flesh has 33.1 times more Water than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 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 Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.6 times more Carbohydrate than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 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 Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6