Comparing Nutrients in 1 kilogram Potato Skin VS Pecans

Macros Ratio

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

Macro Nutrients

	Potato Skin	Pecans	Recommended Dietary Allowance
Energy	20% 580kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	54.8% 39.7g	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	% 39g	g per day for Men 19-50 years
Fiber	65.8% 25g	253% 96g	38g per day for Men 19-50 years
Protein	46% 25.7g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	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	127% 114mg	12.2% 11mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pecans	Recommended Dietary Allowance
Calcium	30% 300mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	405% 32.4mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	347% 156μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pecans per 1 kg

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

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

• 1 kilogram of Potato Skin has 10.4 times more Vitamin C than Pecans.
• While 1 kg of Pecans nuts contains 31.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Pecans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Pecans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Pecans:

• 1 kilogram of Potato Skin has 1.3 times more Iron and 23.7 times more Water than Pecans.
• While 1 kg of Pecans nuts contains 2.3 times more Calcium, 2.8 times more Copper, 5.3 times more Magnesium, 7.5 times more Manganese, 7.3 times more Phosphorus, 12.7 times more Selenium and 12.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Pecans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pecans nuts contains 11.9 times more Energy, 719.7 times more Fat, 237.7 times more Saturated Fat, 98.6 times more Omega 3, 644.6 times more Omega 6, 3.8 times more Fiber and 3.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Pecans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6