Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	153% 49g	32g per day for Men 19-50 years
Omega 3	NA	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	NA	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	101% 131g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 34.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	97% 37g	38g per day for Men 19-50 years
Protein	39.6% 22g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	85% 340μg	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	19% 17mg	8.9% 8mg	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	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	NA	1471% 13.2mg	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	62.5% 5mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	NA	598% 2510mg	420mg per day for Men 19-50 years
Manganese	NA	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	821% 5750mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	586% 64.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pine Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Pine Nuts:

• Both Frozen Roasted Potatoes with Salt and Dried Pine Nuts have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Pine Nuts:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 11.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2 times more Carbohydrate than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 5.3 times more Energy, 37.8 times more Fat, 29.3 times more Saturated Fat, 5.2 times more Sugars, 1.4 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.