Comparing Nutrients in 5 ounces Baked White Potatoes VS 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	4.5% 130kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	3% 2.17g	7.94% 5.75g	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	0.7% 0.51g	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	% 0.89g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 5.67g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	35% 13.3g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	13.5% 54μg	5.67% 22.7μg	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	20% 18mg	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	0.38% 0.057mg	12.3% 1.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	1.4% 14mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	184% 1.65mg	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	11.3% 0.91mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	242% 5.57mg	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	15% 106mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Roasted Pecans:

• Baked Whole White Potatoes have 1.3 times more Vitamin B3, 2.4 times more Vitamin B9 and 18 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 9.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B5 and 32.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Pecans have similar amounts of Vitamin B6 per 5 oz.
• Both Baked Whole White Potatoes as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Roasted Pecans:

• Baked Whole White Potatoes have 1.3 times more Potassium and 67.3 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.2 times more Calcium, 9.2 times more Copper, 4.4 times more Iron, 4.9 times more Magnesium, 20.8 times more Manganese, 3.9 times more Phosphorus, 8 times more Selenium and 14.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.7 times more Energy, 495.1 times more Fat, 157.1 times more Saturated Fat, 66.3 times more Omega 3, 399.6 times more Omega 6, 2.7 times more Sugars, 4.5 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.