Comparing Nutrients in 1 pound 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	9.07% 263kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	103% 33g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	30% 11.3g	113% 43g	38g per day for Men 19-50 years
Protein	21% 11.7g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	65.2% 0.85mg	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	19.3% 77μg	17% 68μg	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	57.5% 51.7mg	3.53% 3.18mg	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	76.5% 11.5mg	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	13.6% 136mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	605% 5.44mg	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	184% 14.7mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	730% 16.8mg	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	24.6% 172mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.14% 5.13g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Potato Skin has 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Oil Roasted Pecans.
• While 1 lb 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 pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound 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 pound.

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

• 1 pound of Potato Skin has 1.3 times more Iron and 73.7 times more Water than Oil Roasted Pecans.
• While 1 lb 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 pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6