Comparing Nutrients in 5 ounces Roasted Pecans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Roasted Pecans	Baked Potato Skin	Recommended Dietary Allowance
Energy	34.7% 1006kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	2.74% 2g	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	0.078% 0.057g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.67g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	29.5% 11g	38g per day for Men 19-50 years
Protein	24% 13.5g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	67% 0.87mg	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	5.67% 22.7μg	7.8% 31μg	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	1.1% 0.99mg	21.3% 19mg	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	12.3% 1.84mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	10.2% 102mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	129% 1.16mg	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	49.6% 3.97mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	38% 0.87mg	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	59.3% 415mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pecans versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Pecans vs Baked Potato Skin:

• 5 ounces of Roasted Pecans have 3.7 times more Vitamin B1 and 32.5 times more Vitamin E than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2.6 times more Vitamin B3, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 19.3 times more Vitamin C than Dry Roasted Pecans.
• Both Roasted Pecans and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Roasted Pecans have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Dry Roasted Pecans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Pecans vs Baked Potato Skin:

• 5 ounces of Roasted Pecans have 2.1 times more Calcium, 1.4 times more Copper, 3.1 times more Magnesium, 6.4 times more Manganese, 2.9 times more Phosphorus, 5.7 times more Selenium and 10.3 times more Zinc than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2.5 times more Iron and 1.4 times more Potassium than Dry Roasted Pecans.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pecans have 3.6 times more Energy, 742.7 times more Fat, 241.7 times more Saturated Fat, 99.4 times more Omega 3, 611.8 times more Omega 6, 2.9 times more Sugars and 2.2 times more Protein than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3.4 times more Carbohydrate than Dry Roasted Pecans.
• Both Roasted Pecans and Baked Potato Skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6