Comparing Nutrients in 1 kilogram Baked Potato Skin VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Baked Potato Skin has 2.6 times more Vitamin B3, 1.2 times more Vitamin B5, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 19.3 times more Vitamin C than Roasted Pecans.
• While 1 kg of Dry Roasted Pecans contains 3.7 times more Vitamin B1 and 32.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Roasted Pecans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Pecans have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 2.5 times more Iron and 1.4 times more Potassium than Roasted Pecans.
• While 1 kg of Dry Roasted Pecans contains 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.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

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