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Comparing Nutrients in 100 grams Roasted PecansVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Roasted Pecans
5%
88%
7%
Baked Red Potatoes
10%
2%
88%
100 g ▼

Macro Nutrients

24.5%710kcal
Energy
3%87kcal
710 kcalvs87 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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76.6%74.3g
Fat
0.15%0.15g
74.3 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.6%6.3g
Saturated Fat
0.13%0.04g
6.3 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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62%0.99g
Omega 3
0.94%0.015g
0.99 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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115%19.6g
Omega 6
0.29%0.049g
19.6 gvs0.049 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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10.4%13.6g
Carbohydrate
15%19.6g
13.6 gvs19.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.6%4.06g
Sugars
1.97%1.43g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.06 gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.055%0.04g
Fructose
0.61%0.44g
≤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]
0.04 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.04g
Glucose
%0.55g
0.04 gvs0.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4g
Sucrose
%0.45g
4 gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.7%9.4g
Fiber
4.74%1.8g
9.4 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.5g
Protein
4.1%2.3g
9.5 gvs2.3 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

0.78%7μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
7 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37.5%0.45mg
Vitamin B1
6%0.072mg
Thiamine
0.45 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.23%0.11mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.11 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.3%1.17mg
Vitamin B3
9.97%1.6mg
Niacin, nicotinic acid, niacinamide
1.17 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.7mg
Vitamin B5
6.82%0.34mg
Pantothenic acid
0.7 mgvs0.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.4%0.19mg
Vitamin B6
16.3%0.21mg
Pyridoxine
0.19 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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4%16μg
Vitamin B9
6.75%27μg
Folates and Folic Acid
16 μgvs27 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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0.78%0.7mg
Vitamin C
14%12.6mg
Ascorbic acid
0.7 mgvs12.6 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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8.67%1.3mg
Vitamin E
0.53%0.08mg
Tocopherols and Tocotrienols
1.3 mgvs0.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.33%2.8μg
Phytomenadione or phylloquinone
NA μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.2%72mg
Calcium
0.9%9mg
72 mgvs9 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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130%1.17mg
Copper
19.3%0.17mg
1.17 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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35%2.8mg
Iron
8.75%0.7mg
2.8 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.4%132mg
Magnesium
6.67%28mg
132 mgvs28 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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171%3.93mg
Manganese
7.52%0.17mg
3.93 mgvs0.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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

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42%293mg
Phosphorus
10.3%72mg
293 mgvs72 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.5%424mg
Potassium
16%545mg
424 mgvs545 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.27%4μg
Selenium
NA
4 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.8%12mg
1 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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46%5.07mg
Zinc
3.64%0.4mg
5.07 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.03%1.12g
Water
2.07%76.7g
1.12 gvs76.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Roasted Pecans vs Baked Red Potatoes:
Comparing minerals per 100 grams for Roasted Pecans vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 grams:



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