Comparing Nutrients in 1 kilogram Hazelnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hazelnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	217% 6280kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	NA	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	201% 262g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	255% 97g	68.4% 26g	38g per day for Men 19-50 years
Protein	267% 150g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	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	283% 1130μg	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	70% 63mg	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	1002% 150mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	114% 1140mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	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	588% 47mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	NA	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	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	414% 2900mg	NA	700mg per day for Men 19-50 years
Potassium	200% 6800mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	NA	11mg per day for Men 19-50 years
Water	1.44% 53g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Hazelnuts 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 Hazelnuts vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Hazelnuts has 3.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 kilogram of Hazelnuts has 7.6 times more Calcium, 9.4 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains more Sodium than Hazelnuts.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hazelnuts has 4.9 times more Energy, 33.6 times more Fat, 26.7 times more Saturated Fat, 6.3 times more Sugars, 3.7 times more Fiber and 6.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Carbohydrate than Hazelnuts.