Comparing Nutrients in 5 ounces Potato Skin VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.76% 5.63g	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	NA	0.078% 0.057g	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	20.4% 0.27mg	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	6.02% 24μg	5.3% 21.3μg	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	18% 16mg	1.1% 0.99mg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	189% 1.7mg	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	57.4% 4.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	228% 5.24mg	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	7.7% 54mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.043% 1.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Potato Skin have 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 22.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.4 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Potato Skin have 1.3 times more Iron and 73.7 times more Water than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 2.2 times more Calcium, 2.8 times more Copper, 5.3 times more Magnesium, 6.1 times more Manganese, 6.9 times more Phosphorus, 20 times more Selenium and 12.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans contain similar levels of Potassium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Pecans contain 12.3 times more Energy, 752.3 times more Fat, 278.4 times more Saturated Fat, 103.1 times more Omega 3, 704.8 times more Omega 6, 3.8 times more Fiber and 3.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Pecans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6