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Comparing Nutrients in 1 pound Baked White PotatoesVS Roasted Pecans

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Roasted Pecans
5%
88%
7%
1 lb ▼

Macro Nutrients

14.4%417kcal
Energy
111%3221kcal
417 kcalvs3221 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.7%0.68g
Fat
347%337g
0.68 gvs337 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g
Saturated Fat
89%28.5g
0.18 gvs28.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.25%0.068g
Omega 3
282%4.5g
0.068 gvs4.5 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g
Omega 6
522%89g
0.22 gvs89 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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73.6%96g
Carbohydrate
47.3%61.5g
96 gvs61.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.57%6.94g
Sugars
25.4%18.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.94 gvs18.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.25%1.63g
Fructose
0.25%0.18g
≤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]
1.63 gvs0.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.86g
Glucose
%0.18g
2.86 gvs0.18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g
Sucrose
%18g
1.8 gvs18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g
Fiber
112%42.6g
9.53 gvs42.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.53g
Protein
77%43g
9.53 gvs43 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.5%4.54μg
Vitamin A
3.53%31.8μg
RAE, retinol activity equivalents
4.54 μgvs31.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg
Vitamin B1
170%2.04mg
Thiamine
0.22 mgvs2.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B2
37.3%0.49mg
Riboflavin
0.2 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.3%6.93mg
Vitamin B3
33%5.3mg
Niacin, nicotinic acid, niacinamide
6.93 mgvs5.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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34.7%1.74mg
Vitamin B5
63.8%3.2mg
Pantothenic acid
1.74 mgvs3.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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73.6%0.96mg
Vitamin B6
65.2%0.85mg
Pyridoxine
0.96 mgvs0.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43%172μg
Vitamin B9
18%72.6μg
Folates and Folic Acid
172 μgvs72.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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63.5%57mg
Vitamin C
3.53%3.18mg
Ascorbic acid
57 mgvs3.18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.2%0.18mg
Vitamin E
39.3%5.9mg
Tocopherols and Tocotrienols
0.18 mgvs5.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.2%12.2μg
Vitamin K
NA
Phytomenadione or phylloquinone
12.2 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.54%45.4mg
Calcium
32.7%327mg
45.4 mgvs327 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64%0.58mg
Copper
588%5.3mg
0.58 mgvs5.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.3%2.9mg
Iron
159%12.7mg
2.9 mgvs12.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg
Magnesium
143%599mg
122 mgvs599 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.3%0.86mg
Manganese
776%18mg
0.86 mgvs18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48.6%340mg
Phosphorus
190%1329mg
340 mgvs1329 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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72.6%2468mg
Potassium
56.6%1923mg
2468 mgvs1923 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.12%2.27μg
Selenium
33%18μg
2.27 μgvs18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.8mg
Sodium
0.3%4.54mg
31.8 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg
Zinc
209%23mg
1.6 mgvs23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.25%342g
Water
0.14%5.1g
342 gvs5.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Baked White Potatoes vs Roasted Pecans:
Comparing minerals per 1 pound for Baked White Potatoes vs Roasted Pecans:
Comparison of macro-nutrients per 1 pound:



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