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Comparing Nutrients in 1 pound PecansVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

108%3134kcal
Energy
14.4%417kcal
3134 kcalvs417 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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337%326g
Fat
0.7%0.68g
326 gvs0.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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87.6%28g
Saturated Fat
0.57%0.18g
28 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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280%4.47g
Omega 3
4.25%0.068g
4.47 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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550%94g
Omega 6
1.3%0.22g
94 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.4%63g
Carbohydrate
73.6%96g
63 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25%18g
Sugars
9.57%6.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18 gvs6.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.25%0.18g
Fructose
2.25%1.63g
≤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]
0.18 gvs1.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.18g
Glucose
%2.86g
0.18 gvs2.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.7g
Sucrose
%1.8g
17.7 gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
115%43.5g
Fiber
25%9.53g
43.5 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
74.3%41.6g
Protein
17%9.53g
41.6 gvs9.53 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.5%13.6μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
13.6 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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249%3mg
Vitamin B1
18%0.22mg
Thiamine
3 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
15%0.2mg
Riboflavin
0.59 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.3mg
Vitamin B3
43.3%6.93mg
Niacin, nicotinic acid, niacinamide
5.3 mgvs6.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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78.3%3.9mg
Vitamin B5
34.7%1.74mg
Pantothenic acid
3.9 mgvs1.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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73.3%0.95mg
Vitamin B6
73.6%0.96mg
Pyridoxine
0.95 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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343%103μg
Vitamin B7
NA
Biotin
103 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg
Vitamin B9
43%172μg
Folates and Folic Acid
100 μgvs172 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.54%5mg
Vitamin C
63.5%57mg
Ascorbic acid
5 mgvs57 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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42.3%6.35mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
6.35 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.2%16μg
Vitamin K
10.2%12.2μg
Phytomenadione or phylloquinone
16 μgvs12.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.8%318mg
Calcium
4.54%45.4mg
318 mgvs45.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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605%5.44mg
Copper
64%0.58mg
5.44 mgvs0.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.13%45.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
45.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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143%11.5mg
Iron
36.3%2.9mg
11.5 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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131%549mg
Magnesium
29%122mg
549 mgvs122 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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887%20.4mg
Manganese
37.3%0.86mg
20.4 mgvs0.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
157%70.8μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
70.8 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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179%1256mg
Phosphorus
48.6%340mg
1256 mgvs340 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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54.7%1860mg
Potassium
72.6%2468mg
1860 mgvs2468 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.3%17.2μg
Selenium
4.12%2.27μg
17.2 μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
2.1%31.8mg
0 mgvs31.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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187%20.5mg
Zinc
14.4%1.6mg
20.5 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%16g
Water
9.25%342g
16 gvs342 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Pecans vs Baked White Potatoes:
Comparing minerals per 1 pound for Pecans vs Baked White Potatoes:
Comparison of macro-nutrients per 1 pound:



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