Comparing Nutrients in 14 ounces Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	26.6% 770kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	200% 64g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	12.8% 9.25g	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% 0g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 9.25g	g per day for Men 19-50 years
Fiber	29.2% 11g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	31% 0.4mg	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	32.7% 131μg	22% 87.3μg	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	62.6% 56.4mg	3.1% 2.78mg	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	4.23% 0.64mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	769% 6.9mg	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	39.7% 3.18mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	211% 4.85mg	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	63.5% 445mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	146% 16mg	11mg per day for Men 19-50 years
Water	6.07% 225g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Brazilnuts:

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 7.7 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9, 20.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.8 times more Vitamin B1 and 35.3 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Brazilnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Brazilnuts:

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 133.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 13.3 times more Calcium, 15.3 times more Copper, 3 times more Iron, 15 times more Magnesium, 6.5 times more Manganese, 6.5 times more Phosphorus, 1.3 times more Potassium, 3195 times more Selenium and 9.4 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 2.7 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.4 times more Energy, 9.9 times more Fat, 12.7 times more Saturated Fat, 1.5 times more Omega 3, 75.7 times more Omega 6, 7.5 times more Sugars, 2.7 times more Fiber and 4.9 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6