Comparing Nutrients in 100 grams Pecans VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24% 691kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	NA	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	20% 26g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	0.95% 0.69g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	NA	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	NA	700mg per day for Men 19-50 years
Potassium	12% 410mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	NA	11mg per day for Men 19-50 years
Water	0.095% 3.52g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pecans vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 1.5 times more Vitamin C than Pecans nuts.

Comparing minerals per 100 grams for Pecans vs Frozen Roasted Potatoes with Salt:

• Pecans nuts have 4.7 times more Calcium and 5.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain more Sodium and 19.3 times more Water than Pecans nuts.
• Both Pecans nuts and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 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.
• While Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than Pecans nuts.
• Both Pecans nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.