Comparing Nutrients in 300 calories Roasted Pecans VS Baked Potato Flesh

Weight per 300 calories

• Roasted Pecans: 42.3g
• Baked Potato Flesh: 323g

Roasted Pecans have 7.6 times more energy per 100g than Baked Potato Flesh. It has very high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Pecans or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Roasted Pecans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.65g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.73g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	7.56% 5.5g	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	0.023% 0.017g	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	% 0.017g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	10.5% 3.97g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	7.17% 4g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.33% 2.96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	74.7% 0.97mg	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	1.7% 6.76μg	7.26% 29μg	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	0.33% 0.3mg	46% 41.3mg	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	3.66% 0.55mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	54.8% 0.49mg	77% 0.69mg	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	14.8% 1.2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.8mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	22.6% 0.52mg	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	17.7% 124mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	5.27% 179mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	3.07% 1.7μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.028% 0.42mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.013% 0.47g	6.58% 243g	3700g per day for Men 19-50 years

Roasted Pecans VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Pecans or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Roasted Pecans vs Baked Potato Flesh:

• 300 kcal of Baked Potatoes Flesh no Salt contain 1.8 times more Vitamin B1, 9.1 times more Vitamin B3, 6 times more Vitamin B5, 12.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 139.6 times more Vitamin C than Dry Roasted Pecans.
• 300 calories of Roasted Pecans have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Dry Roasted Pecans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Pecans vs Baked Potato Flesh:

• 300 calories of Roasted Pecans have 3.2 times more Manganese and 2.3 times more Zinc than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus, 7 times more Potassium and 514.1 times more Water than Dry Roasted Pecans.
• Both Roasted Pecans and Baked Potato Flesh contain similar levels of Iron per 300 calories.
• 300 calories of Roasted Pecans lack sufficient amounts of Potassium
• Both Dry Roasted Pecans as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Pecans have 97.3 times more Fat, 31.7 times more Saturated Fat, 13 times more Omega 3 and 80.1 times more Omega 6 than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 12.1 times more Carbohydrate, 3.2 times more Sugars and 1.6 times more Protein than Dry Roasted Pecans.
• Both Roasted Pecans and Baked Potato Flesh offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Roasted Pecans provide inadequate amounts of Carbohydrate
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6