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

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Pecans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	108% 3134kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	7.55% 1.3g	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	96% 125g	130g per day for Men 19-50 years
Sugars	25% 18g	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.77g	g per day for Men 19-50 years
Fiber	115% 43.5g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oven-heated 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	60% 0.78mg	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	25% 100μg	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	5.54% 5mg	59.5% 53.5mg	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	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oven-heated 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	73% 0.66mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.43% 16g	7.73% 286g	3700g per day for Men 19-50 years

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

• Pecans nuts have 5.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6, 14 times more Vitamin E and 1.5 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B3 and 10.7 times more Vitamin C than Pecans nuts.
• Both Pecans nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Pecans nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Pecans nuts have 5.4 times more Calcium, 8.3 times more Copper, 3.4 times more Iron, 4.3 times more Magnesium, 20.5 times more Manganese, 2.9 times more Phosphorus, 38 times more Selenium and 11.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Sodium and 17.9 times more Water than Pecans nuts.
• Both Pecans nuts and Oven-heated 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 4.3 times more Energy, 14 times more Fat, 5.7 times more Saturated Fat, 54.8 times more Omega 3, 72.9 times more Omega 6, 13.7 times more Sugars, 4.2 times more Fiber and 3.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.