Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Energy	20% 576kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	NA	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	NA	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	22.5% 16.3g	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	NA	0.44% 0.32g	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	% 15.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	18% 10g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	38.6% 154μg	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	4.03% 3.63mg	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	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	NA	667% 6mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	NA	271% 1139mg	420mg per day for Men 19-50 years
Manganese	NA	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	373% 2608mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	NA	266% 29.3mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pine Nuts per 1 lb

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 11.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 2 times more Carbohydrate than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 5.3 times more Energy, 37.8 times more Fat, 29.3 times more Saturated Fat, 5.2 times more Sugars, 1.4 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.