Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pinyon Pine Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	98% 2853kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	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	67.3% 87.5g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	128% 48.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	94% 52.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	68.4% 0.89mg	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	65.8% 263μg	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	10% 9.07mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	39% 0.35mg	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	173% 14mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	31% 0.71mg	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	22.7% 159mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	8.23% 304g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 11.7 times more Vitamin B1, 6 times more Vitamin B2, 2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.9 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine 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 Pinyon Pine Nuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Pinyon Pine Nuts have 13.4 times more Copper, 4.9 times more Iron, 11.1 times more Magnesium, 27.6 times more Manganese, 1.7 times more Potassium and 12.6 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 1.6 times more Calcium, 2.3 times more Phosphorus, 4.8 times more Sodium and 11.4 times more Water than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pinyon Pine Nuts have 4.3 times more Energy, 12.2 times more Fat, 7.5 times more Saturated Fat, 49.2 times more Omega 3, 98 times more Omega 6, 5.4 times more Fiber and 4.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Dried Pinyon Pine Nuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Dried Pinyon Pine Nuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.