Comparing Nutrients in 1 kilogram Macadamia Nuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Macadamia Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	248% 7180kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	781% 758g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	377% 121g	34% 11g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	212% 275g	130g per day for Men 19-50 years
Sugars	63% 45.7g	4% 2.9g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 44.3g	% 1.7g	g per day for Men 19-50 years
Fiber	226% 86g	60.5% 23g	38g per day for Men 19-50 years
Protein	141% 79g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Oven-heated 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	996% 12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.75mg	132% 1.72mg	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	27.5% 110μg	55% 220μg	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	13.3% 12mg	131% 118mg	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	36% 5.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	85% 850mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	840% 7.56mg	161% 1.45mg	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	461% 37mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1796% 41.3mg	95% 2.2mg	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	269% 1880mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Macadamia Nuts versus 1 kg of Oven-heated 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 Macadamia Nuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Macadamia Nuts has 9.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.4 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B9 and 9.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Macadamia Nuts have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Raw Macadamia Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Macadamia Nuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Macadamia Nuts has 6.5 times more Calcium, 5.2 times more Copper, 4.9 times more Iron, 4.6 times more Magnesium, 18.9 times more Manganese, 1.9 times more Phosphorus, 36 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Potassium and 78.2 times more Sodium than Raw Macadamia Nuts.
• 1 kilogram of Oven-heated 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 Macadamia Nuts has 4.5 times more Energy, 14.8 times more Fat, 11.1 times more Saturated Fat, 11.4 times more Omega 3, 4.6 times more Omega 6, 15.8 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Carbohydrate than Raw Macadamia Nuts.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6