Comparing Nutrients in 1 pound Brazilnuts VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Brazilnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	103% 2989kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	124% 161g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	80.7% 58.5g	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	3.57% 2.6g	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	% 0g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 24.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	68% 26g	38g per day for Men 19-50 years
Protein	116% 65g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	36.3% 145μg	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	3.53% 3.18mg	37.8% 34mg	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	171% 25.6mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	72.6% 726mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	89.2% 0.8mg	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	138% 11mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	95% 2.2mg	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	470% 3289mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Frozen French Fried Sweet Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Brazilnuts has 6.7 times more Vitamin B1 and 3.8 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9, 10.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Brazilnuts has 3.1 times more Calcium, 9.8 times more Copper, 3.2 times more Iron, 14.5 times more Magnesium, 2.5 times more Manganese, 12.3 times more Phosphorus, 1.6 times more Potassium, 4792.5 times more Selenium and 10.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 48.7 times more Sodium than Dried Brazilnuts.
• 1 pound of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 3.6 times more Energy, 7.5 times more Fat, 13.9 times more Saturated Fat, 9.6 times more Omega 6, 1.3 times more Fiber and 6.6 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 9 times more Omega 3, 3 times more Carbohydrate and 5.5 times more Sugars than Dried Brazilnuts.