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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.4% 504kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	NA	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	NA	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	21.7% 15.8g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	57% 0.74mg	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	NA	15% 59.5μg	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	7.5% 6.75mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	67% 10mg	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

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	NA	529% 4.76mg	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	25% 2mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	NA	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	638% 14.7mg	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	NA	149% 1044mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	161% 17.7mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt have 2.4 times more Vitamin C than Oil Roasted Pecans.

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

• Frozen Roasted Potatoes with Salt have 298 times more Sodium and 60.2 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.5 times more Calcium and 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Pecans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Roasted Potatoes with Salt have 2 times more Carbohydrate than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.6 times more Energy, 41.6 times more Fat, 43.3 times more Saturated Fat, 5.8 times more Sugars, 3.7 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.