Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	141% 45g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	494% 84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	135% 176g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	67.4% 49g	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	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	247% 94g	38g per day for Men 19-50 years
Protein	39.6% 22g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	477% 6.2mg	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	NA	220% 880μg	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	19% 17mg	42.2% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1019% 153mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	15% 150mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	NA	1944% 17.5mg	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	62.5% 5mg	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	NA	412% 1730mg	420mg per day for Men 19-50 years
Manganese	NA	2413% 55.5mg	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	NA	443% 3100mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	227% 25mg	11mg per day for Men 19-50 years
Water	18.4% 681g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Roasted Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Roasted Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Roasted Hazelnuts:

• 1 kg of Dry Roasted Hazelnuts Or Filberts contains 2.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Roasted Hazelnuts:

• 1 kilogram of Frozen Roasted Potatoes with Salt has more Sodium than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 8.2 times more Calcium, 8.8 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.5 times more Carbohydrate than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 5.1 times more Energy, 34.5 times more Fat, 27 times more Saturated Fat, 7.1 times more Sugars, 3.6 times more Fiber and 6.8 times more Protein than Frozen Roasted Potatoes with Salt.