Comparing Nutrients in 5 ounces Pecans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	33.8% 979kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	NA	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	1.35% 0.98g	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	0.078% 0.057g	NA	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	23.2% 13g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	NA	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	NA	700mg per day for Men 19-50 years
Potassium	17% 581mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	NA	11mg per day for Men 19-50 years
Water	0.13% 5g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pecans vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 1.5 times more Vitamin C than Pecans nuts.

Comparing minerals per 5 ounces for Pecans vs Frozen Roasted Potatoes with Salt:

• Pecans nuts have 4.7 times more Calcium and 5.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain more Sodium and 19.3 times more Water than Pecans nuts.
• Both Pecans nuts and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 5.4 times more Energy, 39.8 times more Fat, 37 times more Saturated Fat, 5.8 times more Sugars, 3.7 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.