Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Pecans

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pecans	Recommended Dietary Allowance
Energy	8.7% 252kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	NA	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	NA	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	21% 27.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	50% 19g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pecans	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11% 43.7μg	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	3.75% 3.37mg	2.43% 2.2mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pecans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	12.4% 0.99mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	NA	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	81.7% 9mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Pecans:

• Both Frozen Roasted Potatoes with Salt and Pecans nuts have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Pecans nuts have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Pecans:

• 7 ounces of Frozen Roasted Potatoes with Salt have more Sodium than Pecans.
• While 7 oz of Pecans nuts contain 4.7 times more Calcium and 5.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Pecans contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Carbohydrate than Pecans.
• While 7 oz of Pecans nuts contain 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.