Comparing Nutrients in 1 kilogram Potato Skin VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	20% 580kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	100% 130g	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	250% 95g	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	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	42.5% 170μg	37.5% 150μg	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	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	NA	169% 25.3mg	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

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	30% 300mg	67% 670mg	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	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	405% 32.4mg	309% 24.7mg	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	1609% 37mg	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	54.3% 380mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Potato Skin has 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 22.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.4 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Potato Skin has 1.3 times more Iron and 73.7 times more Water than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 2.2 times more Calcium, 2.8 times more Copper, 5.3 times more Magnesium, 6.1 times more Manganese, 6.9 times more Phosphorus, 20 times more Selenium and 12.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Oil Roasted 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 Oil Roasted Pecans contains 12.3 times more Energy, 752.3 times more Fat, 278.4 times more Saturated Fat, 103.1 times more Omega 3, 704.8 times more Omega 6, 3.8 times more Fiber and 3.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6