Comparing Nutrients in 1 kilogram Frozen Cottage-cut French Fried Potatoes VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Roasted Cashews	Recommended Dietary Allowance
Energy	52.8% 1530kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	59.6% 57.8g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	85.7% 27.4g	286% 92g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	251% 327g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	43.2% 24g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	197% 2.56mg	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	37.5% 150μg	173% 690μg	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	93% 84mg	0% 0mg	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	NA	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Roasted Cashews	Recommended Dietary Allowance
Calcium	7% 70mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	2467% 22mg	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	131% 10.5mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	359% 8.26mg	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	65.7% 460mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	99% 3380mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	509% 56mg	11mg per day for Men 19-50 years
Water	18% 668g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Cottage-cut French Fried Potatoes versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Cottage-cut French Fried Potatoes vs Roasted Cashews:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 1.3 times more Vitamin B3 and more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2 times more Vitamin B1, 8.7 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.6 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Frozen Cottage-cut French Fried Potatoes as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Cottage-cut French Fried Potatoes vs Roasted Cashews:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 2 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 6.4 times more Calcium, 15.7 times more Copper, 5.7 times more Iron, 16.3 times more Magnesium, 3.9 times more Manganese, 10.7 times more Phosphorus, 1.7 times more Potassium, 39 times more Selenium and 19.3 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Cashew Nuts contains 3.8 times more Energy, 8 times more Fat, 3.3 times more Saturated Fat, 17.7 times more Omega 6, 1.4 times more Carbohydrate and 6.3 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Roasted Cashews offer comparable quantities of Fiber per one kilogram.