Comparing Nutrients in 100 grams Roasted Pecans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Potato Skin	17%	1%	82%

Macro Nutrients

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Energy	24.5% 710kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	4.25% 17μg	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	0.78% 0.7mg	12.7% 11.4mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Potato Skin	Recommended Dietary Allowance
Calcium	7.2% 72mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	47% 0.42mg	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	35% 2.8mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42% 293mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Pecans versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Pecans vs Potato Skin:

• 100 grams of Roasted Pecans have 21.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.3 times more Vitamin B5 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.3 times more Vitamin B6 and 16.3 times more Vitamin C than Dry Roasted Pecans.
• Both Roasted Pecans and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Roasted Pecans have insufficient amounts of Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Dry Roasted Pecans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Pecans vs Potato Skin:

• 100 grams of Roasted Pecans have 2.4 times more Calcium, 2.8 times more Copper, 5.7 times more Magnesium, 6.5 times more Manganese, 7.7 times more Phosphorus, 13.3 times more Selenium and 14.5 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 74.4 times more Water than Dry Roasted Pecans.
• Both Roasted Pecans and Potato Skin contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Pecans have 12.2 times more Energy, 742.7 times more Fat, 241.7 times more Saturated Fat, 99.4 times more Omega 3, 611.8 times more Omega 6, 3.8 times more Fiber and 3.7 times more Protein than Potato Skin.
• Both Roasted Pecans and Potato Skin offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6