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Comparing Nutrients in 5 ounces PecansVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

33.8%979kcal
Energy
4.5%130kcal
979 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
105%102g
Fat
0.22%0.21g
102 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
27.4%8.76g
Saturated Fat
0.18%0.057g
8.76 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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87.4%1.4g
Omega 3
1.33%0.021g
1.4 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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172%29.2g
Omega 6
0.41%0.069g
29.2 gvs0.069 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
15%19.6g
Carbohydrate
23%30g
19.6 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7.76%5.63g
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.63 gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.078%0.057g
Fructose
0.7%0.51g
≤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]
0.057 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.057g
Glucose
%0.89g
0.057 gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%5.53g
Sucrose
%0.57g
5.53 gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
36%13.6g
Fiber
7.83%2.98g
13.6 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
23.2%13g
Protein
5.3%2.98g
13 gvs2.98 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.47%4.25μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
4.25 μgvs1.4 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
78%0.94mg
Vitamin B1
5.67%0.068mg
Thiamine
0.94 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.18 mgvs0.061 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
10.3%1.65mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
1.65 mgvs2.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
24.5%1.22mg
Vitamin B5
11%0.54mg
Pantothenic acid
1.22 mgvs0.54 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
23%0.3mg
Vitamin B6
23%0.3mg
Pyridoxine
0.3 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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107%32μg
Vitamin B7
NA
Biotin
32 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.8%31μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
31 μgvs54 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 .

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1.73%1.56mg
Vitamin C
20%18mg
Ascorbic acid
1.56 mgvs18 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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13.2%2mg
Vitamin E
0.38%0.057mg
Tocopherols and Tocotrienols
2 mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.13%4.96μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
4.96 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.92%99mg
Calcium
1.4%14mg
99 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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189%1.7mg
Copper
20%0.18mg
1.7 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.35%14μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
14 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
45%3.6mg
Iron
11.3%0.91mg
3.6 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41%172mg
Magnesium
9.1%38.3mg
172 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
277%6.38mg
Manganese
11.6%0.27mg
6.38 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
49%22μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
22 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56%393mg
Phosphorus
15%106mg
393 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
17%581mg
Potassium
22.7%771mg
581 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.8%5.4μg
Selenium
1.3%0.71μg
5.4 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
0.66%9.92mg
0 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
58.4%6.42mg
Zinc
4.5%0.5mg
6.42 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%5g
Water
2.9%107g
5 gvs107 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Pecans vs Baked White Potatoes:
Comparing minerals per 5 ounces for Pecans vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



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