Comparing Nutrients in 1 kilogram Baked White Potatoes VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Baked White Potatoes	Pine Nuts	Recommended Dietary Allowance
Energy	31.7% 920kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	153% 49g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	101% 131g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 34.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	97% 37g	38g per day for Men 19-50 years
Protein	37.5% 21g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pine Nuts	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	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

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Pine Nuts:

• Baked Whole White Potatoes have 1.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 15.8 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 7.6 times more Vitamin B1, 5.3 times more Vitamin B2, 2.9 times more Vitamin B3, 233.3 times more Vitamin E and 20 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Pine Nuts have similar amounts of Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Pine Nuts:

• Baked Whole White Potatoes have 33.1 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.6 times more Calcium, 10.4 times more Copper, 8.6 times more Iron, 9.3 times more Magnesium, 46.6 times more Manganese, 7.7 times more Phosphorus, 1.4 times more Selenium and 18.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Pine Nuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Dried Pine Nuts.
• While Dried Pine Nuts contain 7.3 times more Energy, 455.8 times more Fat, 122.5 times more Saturated Fat, 10.9 times more Omega 3, 676.5 times more Omega 6, 2.3 times more Sugars, 1.8 times more Fiber and 6.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.