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Comparing Nutrients in 100 grams PecansVSBaked Red Potatoes

Macros Ratio

ProteinsFatsCarbs


Pecans
5%
88%
7%
Baked Red Potatoes
10%
2%
88%
100 g ▼

Macro Nutrients

PecansvsBaked Red Potatoes
24%
Energy
3%
691 kcalvs87 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
74%
Fat
0.15%
72 gvs0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
16%
Protein
4.1%
9.17 gvs2.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
10.8%
Carbohydrate
15%
14 gvs19.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
5.48%
Sugars
1.97%
3.97 gvs1.43 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
25%
Fiber
4.74%
9.6 gvs1.8 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
19%
Saturated Fat
0.13%
6.18 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
62%
Omega 3
1.25%
0.99 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
121%
Omega 6
0.29%
20.6 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.1%
Water
2.07%
3.52 gvs76.7 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

PecansvsBaked Red Potatoes
0.33%
Vitamin A
0.11%
3 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
55%
Thiamine
5.83%
0.66 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
10%
Vitamin B2
3.85%
0.13 mgvs0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
7.3%
Vitamin B3
10%
1.17 mgvs1.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
16%
Vitamin B6
16%
0.21 mgvs0.21 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
1.22%
Vitamin C
14%
1.1 mgvs12.6 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
9.33%
Vitamin E
0.53%
1.4 mgvs0.08 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.9%
Vitamin K
2.33%
3.5 μgvs2.8 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
5.5%
Folate
6.75%
22 μgvs27 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

PecansvsBaked Red Potatoes
7%
Calcium
0.9%
70 mgvs9 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
133%
Copper
19%
1.2 mgvs0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
31.6%
Iron
8.75%
2.53 mgvs0.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
29%
Magnesium
6.67%
121 mgvs28 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
196%
Manganese
7.4%
4.5 mgvs0.17 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
39.6%
Phosphorus
10%
277 mgvs72 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
12%
Potassium
16%
410 mgvs545 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
6.9%
Selenium
NA
3.8 μgvsNA μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0.8%
0 mgvs12 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
41%
Zinc
3.64%
4.53 mgvs0.4 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pecans vs Baked Red Potatoes:
Pecans nuts have 9.4 times more Thiamine, 2.6 times more Vitamin B2, 17.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes. While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 11.5 times more Vitamin C than Pecans nuts. Both Pecans nuts and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Folate per 100 g.Both Pecans nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Pecans vs Baked Red Potatoes:
Pecans nuts have 7.8 times more Calcium, 7.1 times more Copper, 3.6 times more Iron, 4.3 times more Magnesium, 26.5 times more Manganese, 3.8 times more Phosphorus and 11.3 times more Zinc than Baked Whole Red Potatoes. While Baked Whole Red Potatoes contain 1.3 times more Potassium than Pecans nuts.

Comparison of macro-nutrients per 100 grams:
Pecans nuts have 7.9 times more Energy, 480 times more Fat, 4 times more Protein, 2.8 times more Sugars, 5.3 times more Fiber, 154.5 times more Saturated Fat, 49.5 times more Omega 3 and 412 times more Omega 6 than Baked Whole Red Potatoes. While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate and 21.8 times more Water than Pecans nuts.




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