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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Roasted Pecans	Recommended Dietary Allowance
Energy	4.38% 127kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	NA	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	5.6% 4.06g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	NA	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.4% 0.19mg	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	4% 16μg	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	1.9% 1.7mg	0.78% 0.7mg	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	8.67% 1.3mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	1.5% 15mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	NA	130% 1.17mg	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	6.25% 0.5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	NA	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	NA	171% 3.93mg	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	42% 293mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	NA	46% 5.07mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.03% 1.12g	3700g per day for Men 19-50 years

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

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

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

• Frozen Roasted Potatoes with Salt have 298 times more Sodium and 60.8 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 4.8 times more Calcium and 5.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dry Roasted Pecans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Roasted Potatoes with Salt have 1.9 times more Carbohydrate than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 5.6 times more Energy, 41 times more Fat, 37.6 times more Saturated Fat, 5.9 times more Sugars, 3.6 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.