Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pistachio Nuts	Recommended Dietary Allowance
Energy	50.3% 1460kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	185% 59g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	209% 272g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 68.7g	g per day for Men 19-50 years
Fiber	52.6% 20g	279% 106g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	1308% 17mg	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	77.5% 310μg	128% 510μg	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	85.6% 77mg	62.2% 56mg	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	6.67% 1mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pistachio Nuts	Recommended Dietary Allowance
Calcium	13% 130mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	1444% 13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	77.5% 6.2mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	522% 12mg	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	116% 810mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	200% 22mg	11mg per day for Men 19-50 years
Water	18% 671g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Pistachio Nuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B3 and 1.4 times more Vitamin C than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain more Vitamin A, 8.2 times more Vitamin B1, 4.3 times more Vitamin B2, 8.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 28.6 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Pistachio Nuts have similar amounts of Vitamin B5 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Pistachio Nuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 349 times more Sodium and 15.4 times more Water than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 8.1 times more Calcium, 16.9 times more Copper, 6.3 times more Iron, 5.8 times more Magnesium, 7.6 times more Manganese, 6 times more Phosphorus, 2.7 times more Potassium, 14 times more Selenium and 6.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pistachio Nuts contain 3.8 times more Energy, 9.1 times more Fat, 4.7 times more Saturated Fat, 18.1 times more Omega 3, 55.5 times more Omega 6, 36.5 times more Sugars, 5.3 times more Fiber and 8.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Pistachio Nuts have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.