Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Pine Nuts

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Pine Nuts: 44.6g

Dried Pine Nuts have 5.3 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.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	NA	4.57% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	87% 14.8g	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	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	2.2% 1.6g	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	0.043% 0.031g	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	% 0.031g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	16% 6.14g	4.34% 1.65g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.22% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19% 5.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	3.8% 15μg	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	0.4% 0.36mg	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	27.7% 4.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.71% 7.13mg	1000mg per day for Men 19-50 years
Copper	NA	65.6% 0.59mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	NA	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	NA	171% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.25% 1.46μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	0.57% 0.31μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.059% 0.89mg	1500mg per day for Men 19-50 years
Zinc	NA	26% 2.88mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.027% 1g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Pine Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Pine Nuts?

Lets compare vitamin content per 300 calories 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 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Pine Nuts:

• 300 calories of Frozen Roasted Potatoes with Salt have 4 times more Potassium and 789.6 times more Sodium than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 10.6 times more Carbohydrate and 3.7 times more Fiber than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 7.1 times more Fat and 5.5 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Pine Nuts offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber