Comparing Nutrients in 1 pound Oven-heated Frozen French Fries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oven-heated Frozen French Fries	Brazilnuts	Recommended Dietary Allowance
Energy	26.3% 762kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	229% 73g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	14.6% 10.6g	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	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	% 0.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 10.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	89.5% 34g	38g per day for Men 19-50 years
Protein	21.5% 12g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	35.2% 0.46mg	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	31.8% 127μg	25% 100μg	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	67% 60.3mg	3.53% 3.18mg	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	3.33% 0.5mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Brazilnuts	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	878% 7.9mg	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	42% 3.36mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	241% 5.55mg	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	63% 440mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven-heated Frozen French Fries versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oven-heated Frozen French Fries vs Brazilnuts:

• 1 pound of Oven-heated Frozen French Fries has 7.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9, 19 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.8 times more Vitamin B1 and 51.4 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Brazilnuts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen French Fries vs Brazilnuts:

• 1 pound of Oven-heated Frozen French Fries has 10.7 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 13.3 times more Calcium, 12.9 times more Copper, 3.3 times more Iron, 14.5 times more Magnesium, 5.8 times more Manganese, 7.5 times more Phosphorus, 1.5 times more Potassium, 9585 times more Selenium and 10.7 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen French Fries has 2.4 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.9 times more Energy, 12.9 times more Fat, 15.7 times more Saturated Fat, 1.7 times more Omega 3, 87.3 times more Omega 6, 8.3 times more Sugars, 2.9 times more Fiber and 5.4 times more Protein than Oven-heated Frozen French Fried Potatoes.
• 1 pound of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3 and Omega 6