Comparing Nutrients in 1 kilogram Dry Roasted Macadamia Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	247% 7160kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	184% 240g	130g per day for Men 19-50 years
Sugars	57% 41.4g	2.9% 2.1g	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	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	% 0.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 40g	% 1.4g	g per day for Men 19-50 years
Fiber	211% 80g	52.6% 20g	38g per day for Men 19-50 years
Protein	139% 78g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	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	592% 7.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	151% 1.96mg	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	25% 100μg	77.5% 310μg	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	85.6% 77mg	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	38% 5.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	85.6% 0.77mg	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	331% 26.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	68.3% 1.57mg	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	283% 1980mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Macadamia Nuts with Salt versus 1 kg 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 1 kilogram of Dry Roasted Macadamia Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.7 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.1 times more Vitamin B9 and 11 times more Vitamin C than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Macadamia Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 5.4 times more Calcium, 7.4 times more Copper, 4.3 times more Iron, 5.6 times more Magnesium, 19.3 times more Manganese, 2.4 times more Phosphorus, 23.4 times more Selenium and 3.8 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium and Sodium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 4.9 times more Energy, 15.2 times more Fat, 9.6 times more Saturated Fat, 12.3 times more Omega 3, 5.1 times more Omega 6, 19.7 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.9 times more Carbohydrate than Dry Roasted Macadamia Nuts with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6