Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	10% 290kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	NA	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	56% 21.2g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	17% 0.22mg	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	15.4% 61.5μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	4.4% 3.97mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	228% 2.05mg	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	15.4% 1.23mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	374% 8.6mg	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	23% 161mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	46% 693mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Pinyon Pine Nuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.9 times more Vitamin C than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 11.7 times more Vitamin B1, 6 times more Vitamin B2, 2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Pinyon Pine Nuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Calcium, 2.3 times more Phosphorus, 4.8 times more Sodium and 11.4 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 13.4 times more Copper, 4.9 times more Iron, 11.1 times more Magnesium, 27.6 times more Manganese, 1.7 times more Potassium and 12.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Carbohydrate than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 4.3 times more Energy, 12.2 times more Fat, 7.5 times more Saturated Fat, 49.2 times more Omega 3, 98 times more Omega 6, 5.4 times more Fiber and 4.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.