Comparing Nutrients in 1 pound Pecans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	108% 3134kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	68.4% 89g	130g per day for Men 19-50 years
Sugars	25% 18g	8.95% 6.5g	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	0.25% 0.18g	2.75% 2g	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	% 0.18g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 2.04g	g per day for Men 19-50 years
Fiber	115% 43.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	30.6% 122μg	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	5.54% 5mg	63.5% 57mg	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	42.3% 6.35mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pecans vs Baked Red Potatoes:

• Pecans nuts have 9.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B5, 17.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 11.5 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Pecans nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Baked Red Potatoes:

• Pecans nuts have 7.8 times more Calcium, 6.9 times more Copper, 3.6 times more Iron, 4.3 times more Magnesium, 26 times more Manganese, 3.8 times more Phosphorus and 11.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Potassium and 21.8 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 7.9 times more Energy, 479.8 times more Fat, 154.5 times more Saturated Fat, 65.7 times more Omega 3, 421 times more Omega 6, 2.8 times more Sugars, 5.3 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.