Comparing Nutrients in 1 pound Roasted Pecans VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Energy	111% 3221kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	77% 43g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.8% 3.2mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	83.4% 1.1mg	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	18% 72.6μg	19.3% 77μg	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	3.53% 3.18mg	57.5% 51.7mg	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	39.3% 5.9mg	NA	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

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Calcium	32.7% 327mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	213% 1.9mg	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	159% 12.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	119% 2.73mg	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	190% 1329mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	10.2% 378g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 21.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.3 times more Vitamin B5 than Raw Potato Skin.
• While Raw Potato Skin contains 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Dry Roasted Pecans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Pecans vs Potato Skin:

• Dry Roasted Pecans have 2.4 times more Calcium, 2.8 times more Copper, 5.7 times more Magnesium, 6.5 times more Manganese, 7.7 times more Phosphorus, 13.3 times more Selenium and 14.5 times more Zinc than Raw Potato Skin.
• While Raw Potato Skin contains 74.4 times more Water than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pecans have 12.2 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, 3.8 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• Both Dry Roasted Pecans and Raw Potato Skin have similar amounts of Carbohydrate per 1 lb.
• Both Dry Roasted Pecans as well as Raw Potato Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.