Comparing Nutrients in 500 calories Baked Red Potatoes VS Roasted Pecans

Weight per 500 calories

• Baked Red Potatoes: 575g
• Roasted Pecans: 70.4g

Dry Roasted Pecans have 8.2 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	3.94% 2.86g	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	3.5% 2.53g	0.039% 0.028g	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	% 3.16g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 2.8g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.55% 4.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	9.9% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	10% 0.13mg	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	38.8% 155μg	2.8% 11.3μg	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	80.5% 72.4mg	0.55% 0.49mg	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	3.07% 0.46mg	6.1% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	91% 0.82mg	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	50.3% 4.02mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	120% 2.77mg	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	59% 414mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	NA	5.12% 2.8μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	12% 441g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Roasted Pecans:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 11.2 times more Vitamin B3, 4 times more Vitamin B5, 9.3 times more Vitamin B6, 13.8 times more Vitamin B9 and 146.9 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Roasted Pecans:

• Baked Whole Red Potatoes have 1.2 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 10.5 times more Potassium and 558.7 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.8 times more Manganese and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Roasted Pecans have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 11.8 times more Carbohydrate, 2.9 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 60.7 times more Fat, 19.2 times more Saturated Fat, 8.1 times more Omega 3 and 49 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Roasted Pecans have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.