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

Macros Ratio

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

Macro Nutrients

	Macadamia Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	112% 3257kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	354% 344g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	171% 54.7g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	96% 125g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	1.8% 1.3g	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	0.44% 0.32g	0% 0g	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	% 0.32g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.77g	g per day for Men 19-50 years
Fiber	103% 39g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	64% 36g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes 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	452% 5.42mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	60% 0.78mg	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	12.5% 50μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	59.5% 53.5mg	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	16.3% 2.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	38.6% 386mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	73% 0.66mg	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	209% 16.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	815% 18.7mg	43% 0.99mg	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	122% 853mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	49% 1669mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	7.73% 286g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Macadamia Nuts has 9.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.4 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B9 and 9.8 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Macadamia Nuts have insufficient amounts of Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Raw Macadamia Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Macadamia Nuts has 6.5 times more Calcium, 5.2 times more Copper, 4.9 times more Iron, 4.6 times more Magnesium, 18.9 times more Manganese, 1.9 times more Phosphorus, 36 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Potassium and 78.2 times more Sodium than Raw Macadamia Nuts.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Macadamia Nuts has 4.5 times more Energy, 14.8 times more Fat, 11.1 times more Saturated Fat, 11.4 times more Omega 3, 4.6 times more Omega 6, 15.8 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Carbohydrate than Raw Macadamia Nuts.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6