Comparing Nutrients in 1 kilogram Without Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	212% 6150kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	NA	1.6g per day for Men 19-50 years
Omega 6	655% 111g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	201% 262g	130g per day for Men 19-50 years
Sugars	60.4% 43.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	145% 55g	68.4% 26g	38g per day for Men 19-50 years
Protein	277% 155g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	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	420% 5.04mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	547% 82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	106% 1060mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	NA	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	641% 4490mg	NA	700mg per day for Men 19-50 years
Potassium	160% 5440mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7664% 4215μg	NA	55μg per day for Men 19-50 years
Sodium	204% 3060mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	NA	11mg per day for Men 19-50 years
Water	0.85% 31.5g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Without Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Without Peanuts Oil Roasted Mixed Nuts with Salt 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 Without Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Roasted Potatoes with Salt:

• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt has 7.1 times more Calcium, 5.1 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt has 4.8 times more Energy, 31 times more Fat, 54.4 times more Saturated Fat, 6.3 times more Sugars, 2.1 times more Fiber and 7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.