Comparing Nutrients in 5 ounces Cashew Nuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cashew Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	27% 784kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	30% 39g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	0.57% 0.41g	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	0.098% 0.071g	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	% 0.071g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 0.24g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	46% 26g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Oven-heated 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	50% 0.6mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	18.8% 0.24mg	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	8.86% 35.4μg	7.8% 31μg	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	0.79% 0.71mg	18.6% 16.7mg	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	8.5% 1.28mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	23% 0.21mg	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	118% 9.47mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	13.5% 0.31mg	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	120% 841mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cashew Nuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Cashew Nuts have 3.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 9 times more Vitamin E and 14.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B3 and 23.6 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Cashew Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Nuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Cashew Nuts have 2.8 times more Calcium, 15.1 times more Copper, 8.9 times more Iron, 10.4 times more Magnesium, 7.6 times more Manganese, 6.1 times more Phosphorus, 1.4 times more Potassium, 199 times more Selenium and 14.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 32.6 times more Sodium and 12.1 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 3.4 times more Energy, 8.5 times more Fat, 7.2 times more Saturated Fat, 3.4 times more Omega 3, 27.5 times more Omega 6, 20.4 times more Sugars, 1.4 times more Fiber and 7.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Cashew Nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Raw Cashew Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.