Comparing Nutrients in 300 calories Pecans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Pecans: 43.4g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Pecans have 4.7 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Pecans or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pecans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.2g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.63% 6g	38% 49.2g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	0.6% 0.43g	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	0.024% 0.017g	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	% 0.017g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.29g	g per day for Men 19-50 years
Fiber	11% 4.17g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.1% 4g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.55μg	16% 63.7μg	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	0.53% 0.48mg	17.6% 16mg	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	4.05% 0.61mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.5μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.34μg	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	13.7% 1.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.77μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pecans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Pecans nuts have 1.3 times more Vitamin B1 and 3 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B2, 8.7 times more Vitamin B3, 2.5 times more Vitamin B5, 4.4 times more Vitamin B6, 6.7 times more Vitamin B9, 33.1 times more Vitamin C and 2.8 times more Vitamin K than Pecans nuts.
• Both Pecans 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 300 kcal.

Comparing minerals per 300 calories for Pecans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Pecans nuts have 3.3 times more Copper, 1.2 times more Magnesium, 6.1 times more Manganese and 2.8 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 1.4 times more Phosphorus, 4.4 times more Potassium, more Sodium and 90.2 times more Water than Pecans nuts.
• Both Pecans nuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium and Iron per 300 kcal.
• Both Pecans nuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pecans nuts have 3 times more Fat, 13 times more Omega 3 and 17.2 times more Omega 6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.2 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Saturated Fat, Fiber and Protein per 300 kcal.
• Both Pecans nuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.