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Comparing Nutrients in 500 calories PecansVS Baked Red Potatoes

Weight per 500 calories

Pecans
72.4g
Baked Red Potatoes
575g

Pecans have 7.9 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Pecans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Baked Red Potatoes
10%
2%
88%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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53.7%52g
Fat
0.89%0.86g
52 gvs0.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.47g
Saturated Fat
0.72%0.23g
4.47 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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44.6%0.71g
Omega 3
5.4%0.086g
0.71 gvs0.086 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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88%15g
Omega 6
1.66%0.28g
15 gvs0.28 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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7.7%10g
Carbohydrate
86.6%113g
10 gvs113 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.96%2.87g
Sugars
11.3%8.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.87 gvs8.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.04%0.029g
Fructose
3.5%2.53g
≤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]
0.029 gvs2.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.029g
Glucose
%3.16g
0.029 gvs3.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.82g
Sucrose
%2.6g
2.82 gvs2.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.3%6.95g
Fiber
27.2%10.3g
6.95 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
12%6.64g
Protein
23.6%13.2g
6.64 gvs13.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.24%2.17μg
Vitamin A
0.64%5.75μg
RAE, retinol activity equivalents
2.17 μgvs5.75 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.8%0.48mg
Vitamin B1
34.5%0.41mg
Thiamine
0.48 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.24%0.094mg
Vitamin B2
22%0.29mg
Riboflavin
0.094 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.28%0.84mg
Vitamin B3
57.3%9.17mg
Niacin, nicotinic acid, niacinamide
0.84 mgvs9.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.62mg
Vitamin B5
39%1.96mg
Pantothenic acid
0.62 mgvs1.96 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.7%0.15mg
Vitamin B6
94%1.2mg
Pyridoxine
0.15 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.8%16.4μg
Vitamin B7
NA
Biotin
16.4 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.98%16μg
Vitamin B9
38.8%155μg
Folates and Folic Acid
16 μgvs155 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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0.88%0.8mg
Vitamin C
80.5%72.4mg
Ascorbic acid
0.8 mgvs72.4 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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6.75%1mg
Vitamin E
3.07%0.46mg
Tocopherols and Tocotrienols
1 mgvs0.46 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.53μg
Vitamin K
13.4%16μg
Phytomenadione or phylloquinone
2.53 μgvs16 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.07%50.7mg
Calcium
5.17%51.7mg
50.7 mgvs51.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg
Copper
111%1mg
0.87 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.18%7.24μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
7.24 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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23%1.83mg
Iron
50.3%4.02mg
1.83 mgvs4.02 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%87.6mg
Magnesium
38.3%161mg
87.6 mgvs161 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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142%3.26mg
Manganese
43.2%0.99mg
3.26 mgvs0.99 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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25%11.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
11.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.6%200mg
Phosphorus
59%414mg
200 mgvs414 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.73%297mg
Potassium
92%3132mg
297 mgvs3132 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5%2.75μg
Selenium
NA
2.75 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
4.6%69mg
0 mgvs69 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.8%3.28mg
Zinc
21%2.3mg
3.28 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.069%2.55g
Water
12%441g
2.55 gvs441 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Pecans vs Baked Red Potatoes:
Comparing minerals per 500 calories for Pecans vs Baked Red Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: