Comparing Nutrients in 100 grams Baked White Potatoes VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Energy	3.17% 92kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	5.6% 4.06g	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	0.5% 0.36g	0.055% 0.04g	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	% 0.63g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	14.4% 0.19mg	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	9.5% 38μg	4% 16μg	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	14% 12.6mg	0.78% 0.7mg	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	0.27% 0.04mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Pecans	Recommended Dietary Allowance
Calcium	1% 10mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	130% 1.17mg	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	8% 0.64mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	171% 3.93mg	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	10.7% 75mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.03% 1.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Roasted Pecans:

• Baked Whole White Potatoes have 1.3 times more Vitamin B3, 2.4 times more Vitamin B9 and 18 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 9.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B5 and 32.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Pecans have similar amounts of Vitamin B6 per 100 g.
• Both Baked Whole White Potatoes as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Roasted Pecans:

• Baked Whole White Potatoes have 1.3 times more Potassium and 67.3 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.2 times more Calcium, 9.2 times more Copper, 4.4 times more Iron, 4.9 times more Magnesium, 20.8 times more Manganese, 3.9 times more Phosphorus, 8 times more Selenium and 14.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.7 times more Energy, 495.1 times more Fat, 157.1 times more Saturated Fat, 66.3 times more Omega 3, 399.6 times more Omega 6, 2.7 times more Sugars, 4.5 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.