Comparing Nutrients in 1 kilogram Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	556% 540g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	853% 145g	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	162% 211g	184% 240g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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% 0g	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	% 0g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 41.5g	% 1.4g	g per day for Men 19-50 years
Fiber	184% 70g	52.6% 20g	38g per day for Men 19-50 years
Protein	358% 200g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	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	158% 1.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	482% 77mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	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	208% 830μg	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	5.56% 5mg	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	521% 78.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	117% 1170mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1008% 9.07mg	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	326% 26mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	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	651% 4560mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	107% 1610mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	305% 33.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.56% 21g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 78.2 times more Vitamin E and 2.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 15.4 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 9 times more Calcium, 11.8 times more Copper, 4.2 times more Iron, 10.9 times more Magnesium, 13 times more Manganese, 5.6 times more Phosphorus, 1.7 times more Potassium, 67.8 times more Selenium and 9.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Sodium and 32.3 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.

Comparison of macro-nutrients per 1 kilogram:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 4.2 times more Energy, 10.8 times more Fat, 7 times more Saturated Fat, 5.1 times more Omega 3, 57.1 times more Omega 6, 19.8 times more Sugars, 3.5 times more Fiber and 8.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.