Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Oil Roasted Cashews	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	79.4% 2302kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	80% 104g	130g per day for Men 19-50 years
Sugars	27.4% 20g	3.78% 2.74g	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	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	119% 67g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	NA	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	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	1.32% 1.2mg	7.5% 6.75mg	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	24.3% 3.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	NA	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	NA	11mg per day for Men 19-50 years
Water	0.37% 14g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Cashews versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Frozen Roasted Potatoes with Salt:

• Both Oil Roasted Cashew Nuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Oil Roasted Cashew Nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Cashews vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Oil Roasted Cashews have 2.9 times more Calcium, 12.1 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 22.9 times more Sodium than Oil Roasted Cashew Nuts.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Cashews have 4.6 times more Energy, 26.4 times more Fat, 50.8 times more Saturated Fat, 7.3 times more Sugars, 1.3 times more Fiber and 7.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Oil Roasted Cashews and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.