Comparing Nutrients in 14 ounces Macadamia Nuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Macadamia Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	98% 2850kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	310% 301g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	42% 55g	84% 109g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.38% 0.28g	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	% 0.28g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 0.67g	g per day for Men 19-50 years
Fiber	90% 34g	24% 9.13g	38g per day for Men 19-50 years
Protein	56% 31.4g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	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	395% 4.74mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	11% 43.7μg	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	5.3% 4.76mg	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	14.3% 2.14mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	33.7% 337mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	183% 14.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	713% 16.4mg	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	107% 746mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	6.77% 250g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 9.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.4 times more Vitamin E 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 2 times more Vitamin B9 and 9.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Macadamia 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 Macadamia Nuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Macadamia Nuts have 6.5 times more Calcium, 5.2 times more Copper, 4.9 times more Iron, 4.6 times more Magnesium, 18.9 times more Manganese, 1.9 times more Phosphorus, 36 times more Selenium and 3.3 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 1.3 times more Potassium, 78.2 times more Sodium and 46.4 times more Water than Raw Macadamia Nuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Macadamia Nuts have 4.5 times more Energy, 14.8 times more Fat, 11.1 times more Saturated Fat, 11.4 times more Omega 3, 4.6 times more Omega 6, 15.8 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein 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 2 times more Carbohydrate than Raw Macadamia Nuts.
• Both Raw Macadamia 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.