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Comparing Nutrients in 100 calories PecansVSBaked White Potatoes

Weight per 100 calories

Pecans
14.5g
Baked White Potatoes
109g

Pecans have 7.5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Pecans or Baked White Potatoes?

Macros Ratio

ProteinsFatsCarbs


Pecans
5%
88%
7%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

PecansvsBaked White Potatoes
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
10%
Fat
0.16%
10 gvs0.16 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
2.38%
Protein
4.1%
1.33 gvs2.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
1.54%
Carbohydrate
17.7%
2 gvs23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.79%
Sugars
2.3%
0.57 gvs1.66 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
3.7%
Fiber
6.05%
1.4 gvs2.3 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
2.8%
Saturated Fat
0.13%
0.89 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
8.75%
Omega 3
1.25%
0.14 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
17.6%
Omega 6
0.29%
3 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.01%
Water
2.2%
0.51 gvs82 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

PecansvsBaked White Potatoes
0.05%
Vitamin A
0.12%
0.43 μgvs1.1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
8.33%
Thiamine
4.17%
0.1 mgvs0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
1.54%
Vitamin B2
3.85%
0.02 mgvs0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.06%
Vitamin B3
10%
0.17 mgvs1.66 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
2.3%
Vitamin B6
17.7%
0.03 mgvs0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0.18%
Vitamin C
15%
0.16 mgvs13.7 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
1.33%
Vitamin E
0.27%
0.2 mgvs0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0.43%
Vitamin K
2.44%
0.51 μgvs2.93 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
0.8%
Folate
10%
3.2 μgvs41 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

PecansvsBaked White Potatoes
1%
Calcium
1.1%
10 mgvs11 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
19%
Copper
15.6%
0.17 mgvs0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
4.63%
Iron
8.75%
0.37 mgvs0.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
4.17%
Magnesium
6.9%
17.5 mgvs29 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
28%
Manganese
9.13%
0.65 mgvs0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
5.7%
Phosphorus
11.6%
40 mgvs81.5 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
1.74%
Potassium
17%
59 mgvs591 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1%
Selenium
0.98%
0.55 μgvs0.54 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0.51%
0 mgvs7.6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
6%
Zinc
3.45%
0.66 mgvs0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pecans vs Baked White Potatoes:
Pecans nuts have 2 times more Thiamine and 5 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.5 times more Vitamin B2, 9.8 times more Vitamin B3, 7.7 times more Vitamin B6, 85.6 times more Vitamin C, 5.7 times more Vitamin K and 12.8 times more Folate than Pecans nuts. Both Pecans nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 calories for Pecans vs Baked White Potatoes:
Pecans nuts have 1.2 times more Copper, 3.1 times more Manganese and 1.7 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.9 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus and 10 times more Potassium than Pecans nuts. Both Pecans nuts and Baked Whole White Potatoes have similar amounts of Calcium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Pecans nuts have 62.5 times more Fat, 22.3 times more Saturated Fat, 7 times more Omega 3 and 60 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Protein, 11.5 times more Carbohydrate, 2.9 times more Sugars, 1.6 times more Fiber and 160.8 times more Water than Pecans nuts. Both Pecans nuts and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.




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