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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	112% 3243kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	NA	1.6g per day for Men 19-50 years
Omega 6	602% 102g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	91% 119g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 17.7g	NA	g per day for Men 19-50 years
Fiber	113% 43g	31% 11.8g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	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	17% 68μg	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	76.5% 11.5mg	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

	Oil Roasted Pecans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30.4% 304mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	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	140% 11.2mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	NA	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	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	170% 1193mg	NA	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	119% 1783mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.13g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Frozen Roasted Potatoes with Salt per 1 lb

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

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

• Both Oil Roasted Pecans with Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Oil Roasted Pecans with Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Oil Roasted Pecans with Salt has 4.5 times more Calcium, 4.9 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Oil Roasted Pecans with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans with Salt has 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.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2 times more Carbohydrate than Oil Roasted Pecans with Salt.