Comparing Nutrients in 1 kilogram 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	200% 5800kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	NA	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	201% 262g	130g per day for Men 19-50 years
Sugars	69% 50g	9.5% 6.9g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	301% 168g	39.6% 22g	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	303% 3.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	19% 17mg	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	61.3% 9.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	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	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	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	756% 60.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	NA	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	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	759% 5310mg	NA	700mg per day for Men 19-50 years
Potassium	186% 6320mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	NA	11mg per day for Men 19-50 years
Water	0.94% 34.8g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Cashews versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram 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 1 kg
• Both Oil Roasted Cashew Nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Cashews vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Oil Roasted Cashews has 2.9 times more Calcium, 12.1 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 22.9 times more Sodium than Oil Roasted Cashew Nuts.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashews has 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 one kilogram.