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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	20% 576kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	103% 33g	32g per day for Men 19-50 years
Omega 3	NA	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	NA	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	45.4% 59g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	25% 18g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	31% 11.8g	113% 43g	38g per day for Men 19-50 years
Protein	18% 10g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	NA	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	65.2% 0.85mg	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	NA	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.5% 11.5mg	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

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	6.8% 68mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	NA	605% 5.44mg	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	28.3% 2.27mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	NA	131% 549mg	420mg per day for Men 19-50 years
Manganese	NA	730% 16.8mg	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	NA	170% 1193mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	184% 20.3mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.14% 5.13g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt have 2.4 times more Vitamin C than Oil Roasted Pecans.

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

• Frozen Roasted Potatoes with Salt have 298 times more Sodium and 60.2 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.5 times more Calcium and 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Pecans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Roasted Potatoes with Salt have 2 times more Carbohydrate than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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.
• Both Frozen Roasted Potatoes with Salt as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.