Comparing Nutrients in 1 pound Baked Potato Flesh VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Baked Potato Flesh	Pine Nuts	Recommended Dietary Allowance
Energy	14.5% 422kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	18% 6.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	16% 8.9g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	38.6% 154μg	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	64.5% 58mg	4.03% 3.63mg	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	1.2% 0.18mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pine Nuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	667% 6mg	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	20% 1.6mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pine Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Pine Nuts:

• 1 pound of Baked Potato Flesh has 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 16 times more Vitamin C than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 3.5 times more Vitamin B1, 10.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.8 times more Vitamin B9, 233.3 times more Vitamin E and 179.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Pine Nuts:

• 1 pound of Baked Potato Flesh has 33.1 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 6.2 times more Copper, 15.8 times more Iron, 10 times more Magnesium, 54.7 times more Manganese, 11.5 times more Phosphorus, 1.5 times more Potassium and 22.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.6 times more Carbohydrate than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 7.2 times more Energy, 683.7 times more Fat, 188.4 times more Saturated Fat, 16.4 times more Omega 3, 1035.9 times more Omega 6, 2.1 times more Sugars, 2.5 times more Fiber and 7 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6