Comparing Nutrients in 100 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Oil Roasted Pecans

Weight per 100 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g
• Oil Roasted Pecans: 14g

Oil Roasted Pecans have 4.4 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Oil Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	18.6% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	1.4% 1.8g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	0.77% 0.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.008% 0.006g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.075g	% 0.006g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.55g	g per day for Men 19-50 years
Fiber	3.76% 1.43g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.078% 0.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	1.2% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.7μg	0.52% 2.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.14% 7.33mg	0.11% 0.098mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.41% 0.062mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	0.94% 9.37mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.82% 0.47mg	4.3% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.14% 17.4mg	4.03% 17mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	22.5% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.6% 60.2mg	5.25% 36.8mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	1.6% 55mg	3400mg per day for Men 19-50 years
Selenium	0.11% 0.062μg	1.53% 0.84μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	0.009% 0.14mg	1500mg per day for Men 19-50 years
Zinc	2.26% 0.25mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Oil Roasted Pecans:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B2, 7.9 times more Vitamin B3, 3 times more Vitamin B5, 4.1 times more Vitamin B6, 6.5 times more Vitamin B9 and 74.9 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Oil Roasted Pecans have similar amounts of Vitamin B1 per 100 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Oil Roasted Pecans:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Iron, 1.6 times more Phosphorus, 5.3 times more Potassium, 1736.4 times more Sodium and 247.9 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.9 times more Copper, 3.8 times more Manganese, 13.5 times more Selenium and 2.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Oil Roasted Pecans have similar amounts of Magnesium per 100 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Oil Roasted Pecans have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.4 times more Carbohydrate and 1.2 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 3.3 times more Fat, 1.5 times more Saturated Fat, 12.9 times more Omega 3 and 17.9 times more Omega 6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Oil Roasted Pecans have similar amounts of Energy and Fiber per 100 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.