Comparing Nutrients in 100 grams Pine Nuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pine Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	23.2% 673kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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% 13g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	2.34% 1.7g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	2.25% 9μg	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	0.89% 0.8mg	14.2% 13mg	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	62.2% 9.33mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	24% 0.22mg	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	69% 5.53mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	7% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Pine Nuts versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pine Nuts vs Baked Potato Flesh:

• 100 grams of Pine Nuts have 3.5 times more Vitamin B1, 10.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.8 times more Vitamin B9, 233.3 times more Vitamin E and 179.7 times more Vitamin K than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 16 times more Vitamin C than Dried Pine Nuts.
• 100 grams of Pine Nuts have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Dried Pine Nuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pine Nuts vs Baked Potato Flesh:

• 100 grams of Pine Nuts have 6.2 times more Copper, 15.8 times more Iron, 10 times more Magnesium, 54.7 times more Manganese, 11.5 times more Phosphorus, 1.5 times more Potassium and 22.2 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 33.1 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 7.2 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, 2.1 times more Sugars, 2.5 times more Fiber and 7 times more Protein than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.6 times more Carbohydrate than Dried Pine Nuts.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6