Comparing Nutrients in 7 ounces Pecans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pecans	Baked White Potatoes	Recommended Dietary Allowance
Energy	47.3% 1371kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	32% 42g	130g per day for Men 19-50 years
Sugars	11% 7.88g	4.2% 3.04g	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	0.11% 0.079g	0.99% 0.71g	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	% 0.079g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 0.79g	g per day for Men 19-50 years
Fiber	50% 19g	11% 4.17g	38g per day for Men 19-50 years
Protein	32.5% 18g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Pecans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	19% 75.4μg	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	2.43% 2.2mg	27.8% 25mg	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	18.5% 2.78mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	16.3% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pecans vs Baked White Potatoes:

• Pecans nuts have 13.8 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 35 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 11.5 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Pecans nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Baked White Potatoes:

• Pecans nuts have 7 times more Calcium, 9.4 times more Copper, 4 times more Iron, 4.5 times more Magnesium, 23.8 times more Manganese, 3.7 times more Phosphorus, 7.6 times more Selenium and 12.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Potassium and 21.4 times more Water than Pecans nuts.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 7.5 times more Energy, 479.8 times more Fat, 154.5 times more Saturated Fat, 65.7 times more Omega 3, 421 times more Omega 6, 2.6 times more Sugars, 4.6 times more Fiber and 4.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.