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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	23% 662kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	229% 73g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 10.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	89.5% 34g	38g per day for Men 19-50 years
Protein	19% 10.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	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	35% 141μg	25% 100μg	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	39% 35mg	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	3.02% 0.45mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	5.9% 59mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	35% 2.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	52.5% 367mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	8.23% 304g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 11 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 5.8 times more Vitamin B1 and 56.5 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Dried Brazilnuts have similar amounts of Vitamin B2 per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 116.3 times more Sodium and 19.6 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 12.3 times more Calcium, 22.6 times more Copper, 3.9 times more Iron, 17.9 times more Magnesium, 7.8 times more Manganese, 9 times more Phosphorus, 1.7 times more Potassium, 3834 times more Selenium and 11.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.5 times more Energy, 13.4 times more Fat, 12.9 times more Saturated Fat, 2.3 times more Omega 3, 95.9 times more Omega 6, 11.1 times more Sugars, 3.8 times more Fiber and 6.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.