Comparing Nutrients in 14 ounces Oil-roasted Valencia Peanuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	80.6% 2338kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	210% 203g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	415% 70.5g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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% 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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	93% 35.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	192% 107g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts	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	29.8% 0.36mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	60% 0.78mg	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	125% 500μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34% 30.6mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	34% 0.31mg	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	82% 6.55mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	27% 0.62mg	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	181% 1266mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	71.4% 2429mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Valencia Peanuts VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-roasted Valencia Peanuts versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil-roasted Valencia Peanuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Oil-roasted Valencia Peanuts have 4.1 times more Vitamin B2, 6.7 times more Vitamin B3, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Valencia Peanuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil-roasted Valencia Peanuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Oil-roasted Valencia Peanuts have 4.2 times more Calcium, 10.9 times more Copper, 2.7 times more Iron, 7.6 times more Magnesium, 11 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 15 times more Selenium and 9.1 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 58.2 times more Sodium than Oil-roasted Valencia Peanuts.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Valencia Peanuts have 4 times more Energy, 10.3 times more Fat, 6.3 times more Saturated Fat, 69.9 times more Omega 6, 4.5 times more Fiber and 11.6 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Carbohydrate than Oil-roasted Valencia Peanuts.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oil-roasted Valencia Peanuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 14 ounces.