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Comparing Nutrients in 300 calories PecansVS Frozen Roasted Potatoes with Salt

Weight per 300 calories

Pecans
43.4g
Frozen Roasted Potatoes with Salt
236g

Pecans have 5.4 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Pecans or Frozen Roasted Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Frozen Roasted Potatoes with Salt
7%
13%
80%
300 kcal ▼

Macro Nutrients

Pecansvs Frozen Roasted Potatoes with Salt
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32.2%31.2g
Fat
4.4%4.28g
31.2 gvs4.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g
Saturated Fat
1.23%0.39g
2.7 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.8%0.43g
Omega 3
NA
0.43 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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52.7%8.96g
Omega 6
NA
8.96 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.63%6g
Carbohydrate
47.5%61.8g
6 gvs61.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.38%1.72g
Sugars
2.25%1.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.72 gvs1.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.024%0.017g
Fructose
NA
≤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]
0.017 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.017g
Glucose
NA
0.017 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.7g
Sucrose
NA
1.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.17g
Fiber
16%6.14g
4.17 gvs6.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.1%4g
Protein
9.36%5.24g
4 gvs5.24 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pecansvs Frozen Roasted Potatoes with Salt
0.14%1.3μg
Vitamin A
NA
RAE, retinol activity equivalents
1.3 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
NA
Thiamine
0.29 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.34%0.056mg
Vitamin B2
NA
Riboflavin
0.056 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.17%0.51mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
0.51 mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.5%0.37mg
Vitamin B5
NA
Pantothenic acid
0.37 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7%0.091mg
Vitamin B6
NA
Pyridoxine
0.091 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%9.86μg
Vitamin B7
NA
Biotin
9.86 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.4%9.55μg
Vitamin B9
NA
Folates and Folic Acid
9.55 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.53%0.48mg
Vitamin C
4.46%4mg
Ascorbic acid
0.48 mgvs4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.05%0.61mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.61 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.27%1.5μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.5 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pecansvs Frozen Roasted Potatoes with Salt
3.04%30.4mg
Calcium
3.54%35.4mg
30.4 mgvs35.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
NA
0.52 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.11%4.34μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
4.34 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.7%1.1mg
Iron
14.8%1.2mg
1.1 mgvs1.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.5mg
Magnesium
NA
52.5 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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85%1.95mg
Manganese
NA
1.95 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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15%6.77μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
6.77 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17%120mg
Phosphorus
NA
120 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.24%178mg
Potassium
31.3%1063mg
178 mgvs1063 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3%1.65μg
Selenium
NA
1.65 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
47%704mg
0 mgvs704 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.97mg
Zinc
NA
1.97 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.041%1.53g
Water
4.35%161g
1.53 gvs161 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pecans vs Frozen Roasted Potatoes with Salt:
Comparing minerals per 300 calories for Pecans vs Frozen Roasted Potatoes with Salt:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PecansVS Roasted PecansFrozen Roasted Potatoes with SaltVS Roasted PecansPecansVS Potato SkinFrozen Roasted Potatoes with SaltVS Potato Skin
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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