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Comparing Nutrients in 300 calories PecansVS Baked White Potatoes

Weight per 300 calories

Pecans
43.4g
Baked White Potatoes
326g

Pecans have 7.5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Pecans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
32.2%31.2g
Fat
0.5%0.49g
31.2 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.4%2.7g
Saturated Fat
0.41%0.13g
2.7 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
26.8%0.43g
Omega 3
3.06%0.049g
0.43 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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52.7%8.96g
Omega 6
0.94%0.16g
8.96 gvs0.16 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 .

Find Nuts and Seeds rich in Cholesterol
4.63%6g
Carbohydrate
53%68.7g
6 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.38%1.72g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.72 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.024%0.017g
Fructose
1.6%1.17g
≤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]
0.017 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.017g
Glucose
%2.05g
0.017 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g
Sucrose
%1.3g
1.7 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
11%4.17g
Fiber
18%6.85g
4.17 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.1%4g
Protein
12.2%6.85g
4 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.14%1.3μg
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
1.3 μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
24%0.29mg
Vitamin B1
13%0.16mg
Thiamine
0.29 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.34%0.056mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.056 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.17%0.51mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
0.51 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.5%0.37mg
Vitamin B5
25%1.25mg
Pantothenic acid
0.37 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7%0.091mg
Vitamin B6
53%0.69mg
Pyridoxine
0.091 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%9.86μg
Vitamin B7
NA
Biotin
9.86 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.4%9.55μg
Vitamin B9
31%124μg
Folates and Folic Acid
9.55 μgvs124 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.53%0.48mg
Vitamin C
45.7%41mg
Ascorbic acid
0.48 mgvs41 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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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4.05%0.61mg
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
0.61 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.27%1.5μg
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
1.5 μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.04%30.4mg
Calcium
3.26%32.6mg
30.4 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
46%0.41mg
0.52 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.11%4.34μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
4.34 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
13.7%1.1mg
Iron
26%2.1mg
1.1 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.5mg
Magnesium
21%88mg
52.5 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
85%1.95mg
Manganese
26.8%0.62mg
1.95 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
15%6.77μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
6.77 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
17%120mg
Phosphorus
35%245mg
120 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
5.24%178mg
Potassium
52%1774mg
178 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3%1.65μg
Selenium
2.96%1.63μg
1.65 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
1.52%23mg
0 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
18%1.97mg
Zinc
10.4%1.14mg
1.97 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.041%1.53g
Water
6.65%246g
1.53 gvs246 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pecans vs Baked White Potatoes:
Comparing minerals per 300 calories for Pecans vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: