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Compare Nutrients in 100 Calories PecansVS Baked White Potatoes

Weight per 100 Calories

Pecans
14.5g
Baked White Potatoes
109g

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 100 calories - Pecans or Baked White Potatoes?

Macros Ratio

ProteinsFatsCarbs

Pecans
5%
94%
1%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcalRDA for Men 19-30 years
PecansBaked White Potatoes
Vitamin A
0.05%
0.12%
0.434 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
8%
4.33%
0.096 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
1.46%
3.6%
0.019 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.06%
10%
0.169 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.3%
17.6%
0.03 mg0.229 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.18%
15%
0.159 mg13.696 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.35%
0.29%
0.203 mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.42%
2.45%
0.507 μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.8%
10%
3.184 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
PecansBaked White Potatoes
Calcium
1%
1.1%
10.13 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
19%
15%
0.174 mg0.138 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
36%
NA
1.447 mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
4.58%
8.7%
0.366 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.38%
7.34%
17.511 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
28%
8.9%
0.651 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.73%
11.6%
40.087 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.26%
12.6%
59.334 mg591.304 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1%
0.99%
0.55 μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0%
0.51%
0 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.96%
3.45%
0.656 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Pecans vs Baked White Potatoes:
Pecans nuts have 1.8 times more Thiamine and 4.7 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.5 times more Vitamin B2, 9.8 times more Vitamin B3, 7.6 times more Vitamin B6, 86.1 times more Vitamin C, 5.8 times more Vitamin K and 13 times more Folate than Pecans nuts. Both Pecans nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 Calories for Pecans vs Baked White Potatoes:
Pecans nuts have 1.3 times more Copper, 3.2 times more Manganese and 1.7 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.9 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus and 10 times more Potassium than Pecans nuts. Both Pecans nuts and Baked Whole White Potatoes have similar amounts of Calcium and Selenium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
PecansBaked White Potatoes
Fat
10.7%
0.17%
10.415 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.37%
4.08%
1.327 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
1.54%
17.6%
2.006 g22.913 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.79%
2.3%
0.575 g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.66%
6%
1.389 g2.283 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.8%
0.13%
0.894 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
8.94%
1%
0.143 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
17.6%
0.31%
2.985 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.01%
2.2%
0.509 g81.989 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Pecans nuts have 63.9 times more Fat, 20.8 times more Saturated Fat, 8.9 times more Omega 3 and 56.3 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Protein, 11.4 times more Carbohydrate, 2.9 times more Sugars, 1.6 times more Fiber and 161.1 times more Water than Pecans nuts. Both Pecans nuts and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.