Comparing Nutrients in 14 ounces Roasted Pecans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Roasted Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	97% 2818kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	NA	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	80% 104g	130g per day for Men 19-50 years
Sugars	22.2% 16g	3.78% 2.74g	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	0.22% 0.16g	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	NA	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	16% 63.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.4% 5.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28.6% 286mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	NA	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	139% 11mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	NA	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	NA	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	166% 1163mg	NA	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.45g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Pecans vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 2.4 times more Vitamin C than Dry Roasted Pecans.

Comparing minerals per 14 ounces for Roasted Pecans vs Frozen Roasted Potatoes with Salt:

• Dry Roasted Pecans have 4.8 times more Calcium and 5.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 298 times more Sodium and 60.8 times more Water than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pecans have 5.6 times more Energy, 41 times more Fat, 37.6 times more Saturated Fat, 5.9 times more Sugars, 3.6 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.