Comparing Nutrients in 500 calories Baked White Potatoes VS Roasted Pecans

Weight per 500 calories

• Baked White Potatoes: 544g
• Roasted Pecans: 70.4g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	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	88% 115g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 2.8g	g per day for Men 19-50 years
Fiber	30% 11.4g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0.55% 4.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	9.9% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	6.1% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	43.5% 3.48mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	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	58.2% 408mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	5.12% 2.8μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	11% 410g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Baked Whole White 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 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Baked Whole White Potatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.