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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Macadamia Nuts	Recommended Dietary Allowance
Energy	23% 662kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	354% 344g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	171% 54.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	34.6% 5.88g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	28.6% 20.7g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 20g	g per day for Men 19-50 years
Fiber	24% 9.07g	103% 39g	38g per day for Men 19-50 years
Protein	19% 10.6g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Macadamia Nuts	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	452% 5.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	96% 1.25mg	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	12.5% 50μg	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	6.05% 5.44mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Macadamia Nuts	Recommended Dietary Allowance
Calcium	5.9% 59mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	381% 3.43mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	815% 18.7mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	8.23% 304g	0.17% 6.17g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.8 times more Vitamin B9 and 6.4 times more Vitamin C than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 11.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Macadamia Nuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 1 pound of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 69.8 times more Sodium than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 6.5 times more Calcium, 9.8 times more Copper, 6 times more Iron, 6.2 times more Magnesium, 26.3 times more Manganese, 2.3 times more Phosphorus, 7.2 times more Selenium and 3.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Macadamia Nuts contain similar levels of Potassium per one pound.
• 1 pound of 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 Frozen Crinkle Cut French Fried Potatoes with Salt has 1.7 times more Carbohydrate than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 4.9 times more Energy, 15.2 times more Fat, 9.7 times more Saturated Fat, 12.9 times more Omega 3, 5.1 times more Omega 6, 21.8 times more Sugars, 4.3 times more Fiber and 3.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6