Comparing Nutrients in 100 grams 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	4.38% 127kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	195% 33g	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% 13g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	8.5% 34μg	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	0.89% 0.8mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	NA	147% 1.32mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	NA	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	NA	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	82% 575mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.062% 2.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pine Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams 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 100 g
• Both Frozen Roasted Potatoes with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin C in 100 grams.

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

• 100 grams of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Pine Nuts.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 2 times more Carbohydrate than Pine Nuts.
• While 100 g 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.