Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dry Roasted Macadamia Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	55.5% 1610kcal	247% 7160kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	373% 119g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	99% 128g	130g per day for Men 19-50 years
Sugars	4% 2.9g	57% 41.4g	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	0.97% 0.7g	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	% 1.2g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 40g	g per day for Men 19-50 years
Fiber	60.5% 23g	211% 80g	38g per day for Men 19-50 years
Protein	45% 25g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dry Roasted Macadamia Nuts 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	102% 1.22mg	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	276% 3.6mg	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	55% 220μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	7.78% 7mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	633% 5.7mg	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	94% 7.5mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	1320% 30.4mg	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	139% 970mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	117% 13mg	11mg per day for Men 19-50 years
Water	17% 631g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dry Roasted Macadamia Nuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Dry Roasted Macadamia Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.2 times more Vitamin B9 and 16.9 times more Vitamin C than Dry Roasted Macadamia Nuts with Salt.
• While 1 kg of Dry Roasted Macadamia Nuts with Salt contains 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 5.7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Dry Roasted Macadamia Nuts with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.3 times more Potassium than Dry Roasted Macadamia Nuts with Salt.
• While 1 kg of Dry Roasted Macadamia Nuts with Salt contains 5.4 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 4.2 times more Magnesium, 13.9 times more Manganese, 2 times more Phosphorus, 117 times more Selenium and 3.2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Dry Roasted Macadamia Nuts with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.1 times more Carbohydrate than Dry Roasted Macadamia Nuts with Salt.
• While 1 kg of Dry Roasted Macadamia Nuts with Salt contains 4.4 times more Energy, 14.8 times more Fat, 11 times more Saturated Fat, 10.9 times more Omega 3, 4.6 times more Omega 6, 14.3 times more Sugars, 3.5 times more Fiber and 3.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6