Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Oil Roasted Cashews	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	79.4% 2302kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	84% 109g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.6% 1.15g	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	0.44% 0.32g	0% 0g	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	% 0.32g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 0.67g	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.13g	38g per day for Men 19-50 years
Protein	119% 67g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	52.5% 0.68mg	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	25% 99μg	22% 87.3μg	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	1.32% 1.2mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.3% 3.65mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	64% 0.58mg	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	300% 24mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	37.8% 0.87mg	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	301% 2108mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.37% 14g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oil Roasted Cashew Nuts have 3 times more Vitamin B1, 7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 9.2 times more Vitamin E and 15.1 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 39.3 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Cashews vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oil Roasted Cashew Nuts have 3.3 times more Calcium, 14.1 times more Copper, 8.1 times more Iron, 9.8 times more Magnesium, 7.6 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 203 times more Selenium and 13.4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 30.1 times more Sodium and 18.1 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 3.6 times more Energy, 9.3 times more Fat, 7.8 times more Saturated Fat, 3.8 times more Omega 3, 30 times more Omega 6, 17.3 times more Sugars, 1.4 times more Fiber and 6.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oil Roasted Cashew Nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.