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Compare Nutrients in 100 grams PecansVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100gRDA for Men 19-30 years
PecansBaked White Potatoes
Vitamin A
0.33%
0.11%
3 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
55%
4%
0.66 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
3.3%
0.13 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.3%
9.55%
1.167 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
16%
16%
0.21 mg0.211 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
1.22%
14%
1.1 mg12.6 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
9.33%
0.27%
1.4 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.9%
2.25%
3.5 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
5.5%
9.5%
22 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
PecansBaked White Potatoes
Calcium
7%
1%
70 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
133%
14%
1.2 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
250%
NA
10 mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
31.6%
8%
2.53 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
30%
6.75%
121 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
196%
8.2%
4.5 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
39.6%
10.7%
277 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.72%
11.6%
410 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
6.9%
0.91%
3.8 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0%
0.47%
0 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
41%
3.2%
4.53 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Pecans vs Baked White Potatoes:
Pecans nuts have 13.8 times more Thiamine, 3 times more Vitamin B2, 35 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 11.5 times more Vitamin C and 1.7 times more Folate than Pecans nuts. Both Pecans nuts and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100g.Both Pecans nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100g.

Comparing minerals per 100 grams for Pecans vs Baked White Potatoes:
Pecans nuts have 7 times more Calcium, 9.4 times more Copper, 4 times more Iron, 4.5 times more Magnesium, 23.8 times more Manganese, 3.7 times more Phosphorus, 7.6 times more Selenium and 12.9 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Potassium than Pecans nuts.

Macro Nutrients

100gRDA for Men 19-30 years
PecansBaked White Potatoes
Fat
74%
0.15%
71.97 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
16%
3.75%
9.17 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
10.7%
16%
13.86 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
24%
3.17%
691 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
5.48%
2.1%
3.97 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
25%
5.53%
9.6 g2.1 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
19%
0.13%
6.18 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
61.6%
0.94%
0.986 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
121%
0.29%
20.628 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.1%
2.04%
3.52 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Pecans nuts have 479.8 times more Fat, 4.4 times more Protein, 7.5 times more Energy, 2.6 times more Sugars, 4.6 times more Fiber, 154.5 times more Saturated Fat, 65.7 times more Omega 3 and 421 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Carbohydrate and 21.4 times more Water than Pecans nuts.