Comparing Nutrients in 1 pound Pecans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pecans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	108% 3134kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	83.6% 109g	130g per day for Men 19-50 years
Sugars	25% 18g	1.3% 0.95g	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	0.25% 0.18g	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	% 0.18g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.64g	g per day for Men 19-50 years
Fiber	115% 43.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	35% 141μg	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	5.54% 5mg	39% 35mg	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	42.3% 6.35mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	31% 0.71mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.43% 16g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pecans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Pecans nuts have 6.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B5, 14 times more Vitamin E and 1.7 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 1.8 times more Vitamin B3, 1.4 times more Vitamin B9 and 7 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Pecans 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 1 lb.

Comparing minerals per 1 pound for Pecans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Pecans nuts have 5.4 times more Calcium, 15.6 times more Copper, 4.1 times more Iron, 5.8 times more Magnesium, 28.7 times more Manganese, 3.4 times more Phosphorus, 7.6 times more Selenium and 13.3 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 more Sodium and 19.1 times more Water than Pecans nuts.
• Both Pecans nuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 4.7 times more Energy, 14.4 times more Fat, 4.9 times more Saturated Fat, 61.6 times more Omega 3, 81.2 times more Omega 6, 18.9 times more Sugars, 4.8 times more Fiber and 3.9 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 1.7 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.