Comparing Nutrients in 300 calories Baked White Potatoes VS Roasted Pecans

Weight per 300 calories

• Baked White Potatoes: 326g
• Roasted Pecans: 42.3g

Dry Roasted Pecans have 7.7 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.37% 1.7g	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	1.6% 1.17g	0.023% 0.017g	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	% 2.05g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.7g	g per day for Men 19-50 years
Fiber	18% 6.85g	10.5% 3.97g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.33% 2.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.08% 0.079mg	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	31% 124μg	1.7% 6.76μg	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	45.7% 41mg	0.33% 0.3mg	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	0.87% 0.13mg	3.66% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	54.8% 0.49mg	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	26% 2.1mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	13.3% 55.8mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	72.3% 1.66mg	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	35% 245mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	5.27% 179mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.013% 0.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Roasted Pecans:

• Baked Whole White Potatoes have 3.1 times more Vitamin B2, 10.1 times more Vitamin B3, 4.2 times more Vitamin B5, 8.7 times more Vitamin B6, 18.3 times more Vitamin B9 and 138.9 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 4.2 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Pecans have similar amounts of Vitamin B1 per 300 kcal.
• Both Baked Whole White Potatoes as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Roasted Pecans:

• Baked Whole White Potatoes have 1.8 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 9.9 times more Potassium and 519.8 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.7 times more Manganese and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Pecans have similar amounts of Calcium, Copper and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 12 times more Carbohydrate, 2.9 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 64.2 times more Fat, 20.4 times more Saturated Fat, 8.6 times more Omega 3 and 51.8 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Pecans have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.