Comparing Nutrients in 7 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	8.7% 252kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	387% 65.8g	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	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	NA	119% 498mg	420mg per day for Men 19-50 years
Manganese	NA	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	163% 1141mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	116% 12.8mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.12% 4.52g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Pine Nuts 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 Pine Nuts:

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

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Pine Nuts.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2 times more Carbohydrate than Pine Nuts.
• While 7 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.