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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	8.7% 252kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	NA	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	NA	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	20% 26g	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	49.6% 19g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28.5% 0.37mg	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	NA	7.44% 29.8μg	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	1.54% 1.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	NA	265% 2.4mg	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	12.4% 0.99mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	NA	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	319% 7.34mg	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	NA	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.061% 2.24g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt have 2.4 times more Vitamin C than Oil Roasted Pecans.

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

• Frozen Roasted Potatoes with Salt have 298 times more Sodium and 60.2 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.5 times more Calcium and 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Pecans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Roasted Potatoes with Salt have 2 times more Carbohydrate than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 5.6 times more Energy, 41.6 times more Fat, 43.3 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.
• Both Frozen Roasted Potatoes with Salt as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.