Comparing Nutrients in 500 calories Dry Roasted Macadamia Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Dry Roasted Macadamia Nuts with Salt: 69.8g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Dry Roasted Macadamia Nuts with Salt have 4.9 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Dry Roasted Macadamia Nuts with Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.8% 53g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	8.55% 0.14g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.96g	63% 82g	130g per day for Men 19-50 years
Sugars	4% 2.9g	0.99% 0.72g	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	0.067% 0.049g	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	% 0.049g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 0.48g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	18% 6.85g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	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	41.3% 0.5mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.42% 0.42mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	51.6% 0.67mg	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	1.75% 7μg	26.5% 106μg	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	0.54% 0.49mg	29.3% 26.4mg	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	2.65% 0.4mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.9% 49mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	29.3% 0.26mg	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	23% 1.85mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	92% 2.12mg	23.4% 0.54mg	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	19.8% 138mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	7.46% 253mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	15% 8.17μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	16.4% 247mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	6.2% 230g	3700g per day for Men 19-50 years

Dry Roasted Macadamia Nuts With Salt VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Roasted Macadamia Nuts with Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Dry Roasted Macadamia Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Dry Roasted Macadamia Nuts with Salt have 1.4 times more Vitamin B1 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Vitamin B3, 3.6 times more Vitamin B5, 2.7 times more Vitamin B6, 15.2 times more Vitamin B9 and 53.9 times more Vitamin C than Dry Roasted Macadamia Nuts with Salt.
• 500 calories of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Dry Roasted Macadamia Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Dry Roasted Macadamia Nuts with Salt have 1.5 times more Copper, 3.9 times more Manganese and 4.8 times more Selenium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Phosphorus, 5.1 times more Potassium, 4.8 times more Sodium and 1.3 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Dry Roasted Macadamia Nuts with Salt lack sufficient amounts of Potassium and Zinc
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Roasted Macadamia Nuts with Salt have 3.1 times more Fat and 2 times more Saturated Fat than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.2 times more Carbohydrate and 1.5 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Dry Roasted Macadamia Nuts with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.