Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Oil Roasted Pecans

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Oil Roasted Pecans: 42g

Oil Roasted Pecans have 5.6 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	55.7% 9.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	2.3% 1.67g	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	0.023% 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	NA	% 0.017g	g per day for Men 19-50 years
Sucrose	NA	% 1.64g	g per day for Men 19-50 years
Fiber	16% 6.14g	10.5% 4g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	NA	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.04% 0.078mg	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	1.57% 6.3μg	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	4.46% 4mg	0.33% 0.29mg	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	7.08% 1.06mg	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	3.54% 35.4mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	NA	56% 0.5mg	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	14.8% 1.2mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	NA	67.5% 1.55mg	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	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	NA	4.58% 2.5μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	NA	17% 1.88mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.013% 0.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Oil Roasted Pecans:

• Frozen Roasted Potatoes with Salt have 13.7 times more Vitamin C than Oil Roasted Pecans.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Oil Roasted Pecans:

• Frozen Roasted Potatoes with Salt have 1.3 times more Calcium, 6.5 times more Potassium, 1677.7 times more Sodium and 339.2 times more Water than Oil Roasted Pecans.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Pecans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Roasted Potatoes with Salt have 11.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 7.4 times more Fat and 7.7 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Pecans have similar amounts of Energy per 300 kcal.
• Both Frozen Roasted Potatoes with Salt as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.