Comparing Nutrients in 5 ounces Pine Nuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pine Nuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	33% 954kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	23% 30g	130g per day for Men 19-50 years
Sugars	7% 5.1g	3% 2.17g	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	0.14% 0.099g	0.7% 0.51g	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	% 0.099g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 0.57g	g per day for Men 19-50 years
Fiber	14% 5.24g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	13.5% 54μg	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	1.26% 1.13mg	20% 18mg	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	88% 13.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	20% 0.18mg	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	98% 7.84mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	116% 815mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pine Nuts vs Baked White Potatoes:

• Dried Pine Nuts have 7.6 times more Vitamin B1, 5.3 times more Vitamin B2, 2.9 times more Vitamin B3, 233.3 times more Vitamin E and 20 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B6 and 15.8 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Dried Pine Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pine Nuts vs Baked White Potatoes:

• Dried Pine Nuts have 1.6 times more Calcium, 10.4 times more Copper, 8.6 times more Iron, 9.3 times more Magnesium, 46.6 times more Manganese, 7.7 times more Phosphorus, 1.4 times more Selenium and 18.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 33.1 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Baked Whole White Potatoes have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 7.3 times more Energy, 455.8 times more Fat, 122.5 times more Saturated Fat, 10.9 times more Omega 3, 676.5 times more Omega 6, 2.3 times more Sugars, 1.8 times more Fiber and 6.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Carbohydrate than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.