Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Pecans

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Roasted Pecans: 42.3g

Dry Roasted Pecans have 4.4 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	2.37% 1.7g	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% 0g	0.023% 0.017g	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	% 0.22g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.7g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	10.5% 3.97g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 2.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	6.08% 0.079mg	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	10.2% 41μg	1.7% 6.76μg	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	24.4% 22mg	0.33% 0.3mg	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	1.24% 0.19mg	3.66% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Pecans	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	54.8% 0.49mg	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	17.5% 1.4mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	13.3% 55.8mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	72.3% 1.66mg	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	26% 181mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	5.27% 179mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.013% 0.47g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B2, 8.1 times more Vitamin B3, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 6.1 times more Vitamin B9 and 74.3 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.9 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Dry Roasted Pecans have similar amounts of Vitamin B1 per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Roasted Pecans have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Phosphorus, 4.9 times more Potassium, 1724.3 times more Sodium and 248.3 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.3 times more Calcium, 1.8 times more Copper, 4.1 times more Manganese, 9.1 times more Selenium and 2.9 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Dry Roasted Pecans have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9 times more Carbohydrate than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 3.3 times more Fat, 1.3 times more Saturated Fat, 12.5 times more Omega 3 and 15.7 times more Omega 6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Dry Roasted Pecans have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.