Comparing Nutrients in 1 pound Baked Red Potatoes VS Oil Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oil Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Baked Red Potatoes	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	103% 33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	45.4% 59g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 17.7g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	113% 43g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	119% 1783mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Oil Roasted Pecans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Oil Roasted Pecans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Oil Roasted Pecans with Salt:

• 1 pound of Baked Red Potatoes has 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 18 times more Vitamin C than Oil Roasted Pecans with Salt.
• While 1 lb of Oil Roasted Pecans with Salt contains 6.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B5 and 31.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oil Roasted Pecans with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Oil Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Oil Roasted Pecans with Salt:

• 1 pound of Baked Red Potatoes has 1.4 times more Potassium and 67.8 times more Water than Oil Roasted Pecans with Salt.
• While 1 lb of Oil Roasted Pecans with Salt contains 7.4 times more Calcium, 6.9 times more Copper, 3.5 times more Iron, 4.3 times more Magnesium, 21.4 times more Manganese, 3.7 times more Phosphorus, 32.8 times more Sodium and 11.2 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.5 times more Carbohydrate than Oil Roasted Pecans with Salt.
• While 1 lb of Oil Roasted Pecans with Salt contains 8.2 times more Energy, 501.5 times more Fat, 181 times more Saturated Fat, 68.7 times more Omega 3, 460.2 times more Omega 6, 2.8 times more Sugars, 5.3 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6