Comparing Nutrients in 1 kilogram Fat Free Potato Chips VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Fat Free Potato Chips	Roasted Cashews	Recommended Dietary Allowance
Energy	131% 3790kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	286% 92g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	644% 838g	251% 327g	130g per day for Men 19-50 years
Sugars	51% 37g	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	197% 75g	79% 30g	38g per day for Men 19-50 years
Protein	172% 96g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	900% 11mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.5mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 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	113% 450μg	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	103% 93mg	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	2.67% 0.4mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Roasted Cashews	Recommended Dietary Allowance
Calcium	35% 350mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	446% 35.7mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	NA	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	239% 1670mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	479% 16280mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	509% 56mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat Free Potato Chips VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Fat Free Potato Chips 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 Fat Free Potato Chips vs Roasted Cashews:

• 1 kilogram of Fat Free Potato Chips has 5.4 times more Vitamin B1, 4.6 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.7 times more Vitamin B2, 1.5 times more Vitamin B9, 23 times more Vitamin E and 3.8 times more Vitamin K than Salted Fat Free Potato Chips.
• 1 kilogram of Fat Free Potato Chips have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Salted Fat Free Potato Chips 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 Fat Free Potato Chips vs Roasted Cashews:

• 1 kilogram of Fat Free Potato Chips has 2.9 times more Potassium and 40.2 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.3 times more Calcium, 12.8 times more Copper, 1.7 times more Iron, 3.7 times more Magnesium, 2.9 times more Phosphorus, 1.4 times more Selenium and 7.6 times more Zinc than Salted Fat Free Potato Chips.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fat Free Potato Chips has 2.6 times more Carbohydrate and 2.5 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.5 times more Energy, 77.3 times more Fat, 61 times more Saturated Fat, 2.7 times more Omega 3, 38.3 times more Omega 6, 1.4 times more Sugars and 1.6 times more Protein than Salted Fat Free Potato Chips.
• 1 kilogram of Fat Free Potato Chips provide inadequate amounts of Omega 6