Comparing Nutrients in 1 pound Macadamia Nuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Macadamia Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	112% 3257kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	354% 344g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	171% 54.7g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	4.3% 3.13g	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	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	103% 39g	31% 11.8g	38g per day for Men 19-50 years
Protein	64% 36g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	452% 5.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	NA	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	NA	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	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	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

	Macadamia Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	38.6% 386mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	NA	420mg per day for Men 19-50 years
Manganese	815% 18.7mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	49% 1669mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	NA	11mg per day for Men 19-50 years
Water	0.17% 6.17g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Macadamia Nuts versus 1 lb of Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• Both Raw Macadamia Nuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Raw Macadamia Nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Macadamia Nuts vs Frozen Roasted Potatoes with Salt:

• 1 pound of Macadamia Nuts has 5.7 times more Calcium and 7.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 59.6 times more Sodium than Raw Macadamia Nuts.
• Both Macadamia Nuts and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Macadamia Nuts has 5.7 times more Energy, 41.9 times more Fat, 72.2 times more Saturated Fat, 6.6 times more Sugars, 3.3 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.9 times more Carbohydrate than Raw Macadamia Nuts.