Lets compare vitamin content per 7 ounces of Pine Nuts vs Baked Red Potatoes:
Dried Pine Nuts have 5.1 times more Vitamin B1, 4.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B9, 116.6 times more Vitamin E and 19.3 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.3 times more Vitamin B6 and 15.8 times more Vitamin C than Dried Pine Nuts.
Both Dried Pine Nuts and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 7 oz.
Both Dried Pine Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Pine Nuts vs Baked Red Potatoes:
Dried Pine Nuts have 1.8 times more Calcium, 7.6 times more Copper, 7.9 times more Iron, 9 times more Magnesium, 50.9 times more Manganese, 8 times more Phosphorus and 16.1 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 33.6 times more Water than Dried Pine Nuts.
Both Dried Pine Nuts and Baked Whole Red Potatoes have similar amounts of Potassium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Dried Pine Nuts have 7.7 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, 2.5 times more Sugars, 2.1 times more Fiber and 6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Dried Pine Nuts.
Both Dried Pine Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.