Comparing Nutrients in 7 ounces Pine Nuts VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Pine Nuts	Baked Potato Skin	Recommended Dietary Allowance
Energy	46% 1336kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	70.3% 91g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	3.83% 2.78g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	48.5% 27g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	11% 43.7μg	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	1.76% 1.6mg	29.8% 26.8mg	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	123% 18.5mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	180% 1.62mg	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	137% 11mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Pine Nuts versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pine Nuts vs Baked Potato Skin:

• 7 ounces of Pine Nuts have 3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9, 233.3 times more Vitamin E and 31.7 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 16.9 times more Vitamin C than Dried Pine Nuts.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Dried Pine Nuts as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pine Nuts vs Baked Potato Skin:

• 7 ounces of Pine Nuts have 1.6 times more Copper, 5.8 times more Magnesium, 14.3 times more Manganese, 5.7 times more Phosphorus and 13.2 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.1 times more Calcium and 1.3 times more Iron than Dried Pine Nuts.
• Both Pine Nuts and Baked Potato Skin contain similar levels of Potassium per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Dried Pine Nuts as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 3.4 times more Energy, 683.7 times more Fat, 188.4 times more Saturated Fat, 16.4 times more Omega 3, 1035.9 times more Omega 6, 2.6 times more Sugars and 3.2 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.5 times more Carbohydrate and 2.1 times more Fiber than Dried Pine Nuts.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6