Comparing Nutrients in 1 kilogram With Peanuts Oil Roasted Mixed Nuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	556% 540g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	853% 145g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	201% 262g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.5g	NA	g per day for Men 19-50 years
Fiber	184% 70g	68.4% 26g	38g per day for Men 19-50 years
Protein	358% 200g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	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	158% 1.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	482% 77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	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	208% 830μg	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	5.56% 5mg	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	521% 78.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	117% 1170mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1008% 9.07mg	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	326% 26mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	NA	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	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	651% 4560mg	NA	700mg per day for Men 19-50 years
Potassium	186% 6320mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	305% 33.6mg	NA	11mg per day for Men 19-50 years
Water	0.56% 21g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of With Peanuts Oil Roasted Mixed Nuts 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 With Peanuts Oil Roasted Mixed Nuts vs Frozen Roasted Potatoes with Salt:

• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for With Peanuts Oil Roasted Mixed Nuts vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of With Peanuts Oil Roasted Mixed Nuts has 7.8 times more Calcium, 5.2 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 59.6 times more Sodium than With Peanuts Oil Roasted Mixed Nuts no Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of With Peanuts Oil Roasted Mixed Nuts has 4.8 times more Energy, 29.8 times more Fat, 52.2 times more Saturated Fat, 6 times more Sugars, 2.7 times more Fiber and 9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.