Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS 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	6.2% 180kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	NA	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	12% 48μg	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	2.68% 2.4mg	1.26% 1.13mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	NA	209% 1.88mg	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	8.86% 0.71mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	NA	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	NA	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	116% 815mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	83% 9.14mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces 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 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 11.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2 times more Carbohydrate than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 5.3 times more Energy, 37.8 times more Fat, 29.3 times more Saturated Fat, 5.2 times more Sugars, 1.4 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.