Comparing Nutrients in 1 kilogram Brazilnuts VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Brazilnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	227% 6590kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	274% 356g	130g per day for Men 19-50 years
Sugars	32% 23.3g	178% 129g	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	7.86% 5.7g	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	% 0g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 54g	g per day for Men 19-50 years
Fiber	197% 75g	150% 57g	38g per day for Men 19-50 years
Protein	256% 143g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	80% 320μg	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	7.78% 7mg	83.3% 75mg	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	377% 56.5mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	160% 1600mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	197% 1.77mg	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	304% 24.3mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	209% 4.8mg	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	1036% 7250mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Frozen French Fried Sweet Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Brazilnuts has 6.7 times more Vitamin B1 and 3.8 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9, 10.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Brazilnuts has 3.1 times more Calcium, 9.8 times more Copper, 3.2 times more Iron, 14.5 times more Magnesium, 2.5 times more Manganese, 12.3 times more Phosphorus, 1.6 times more Potassium, 4792.5 times more Selenium and 10.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 48.7 times more Sodium than Dried Brazilnuts.
• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 3.6 times more Energy, 7.5 times more Fat, 13.9 times more Saturated Fat, 9.6 times more Omega 6, 1.3 times more Fiber and 6.6 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 9 times more Omega 3, 3 times more Carbohydrate and 5.5 times more Sugars than Dried Brazilnuts.