Comparing Nutrients in 1 pound Roasted Pecans VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	111% 3221kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	NA	1.6g per day for Men 19-50 years
Omega 6	522% 89g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	91% 119g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	4.3% 3.13g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	77% 43g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.8% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	NA	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	18% 72.6μg	NA	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	3.53% 3.18mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	NA	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

	Roasted Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32.7% 327mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	NA	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	159% 12.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	NA	420mg per day for Men 19-50 years
Manganese	776% 18mg	NA	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	190% 1329mg	NA	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.1g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Pecans vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 2.4 times more Vitamin C than Dry Roasted Pecans.

Comparing minerals per 1 pound for Roasted Pecans vs Frozen Roasted Potatoes with Salt:

• Dry Roasted Pecans have 4.8 times more Calcium and 5.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 298 times more Sodium and 60.8 times more Water than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pecans have 5.6 times more Energy, 41 times more Fat, 37.6 times more Saturated Fat, 5.9 times more Sugars, 3.6 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.