Comparing Nutrients in 14 ounces Pine Nuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pine Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	92% 2671kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	73% 95g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	1.15% 0.83g	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	0.38% 0.28g	0% 0g	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	% 0.28g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 0.56g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	97% 54.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	34% 30.6mg	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	247% 37mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	34% 0.31mg	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	274% 22mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	326% 2282mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pine Nuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Pine Nuts have 3.4 times more Vitamin B1, 6.1 times more Vitamin B2, 2.1 times more Vitamin B3, 93.3 times more Vitamin E and 25.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 9.6 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Pine Nuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pine Nuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Pine Nuts have 1.2 times more Calcium, 17.2 times more Copper, 8.9 times more Iron, 12 times more Magnesium, 56.1 times more Manganese, 7.1 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 19 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 174.5 times more Sodium and 29.4 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Pine Nuts have 4.6 times more Energy, 13.7 times more Fat, 3.9 times more Saturated Fat, 10.3 times more Omega 3, 130.5 times more Omega 6, 17.1 times more Sugars, 1.9 times more Fiber and 5.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Carbohydrate than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.