Comparing Nutrients in 5 ounces Dry Roasted Pistachio Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	28% 807kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	26% 34g	130g per day for Men 19-50 years
Sugars	15% 11g	0.41% 0.3g	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	0.43% 0.31g	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	% 0.35g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 10g	% 0.2g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	53.3% 30g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	21.4% 0.28mg	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	18% 72.3μg	11% 44μg	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	4.72% 4.25mg	12% 11mg	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	20.5% 3.08mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 152mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	12% 0.11mg	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	71.4% 5.7mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	9.68% 0.22mg	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	95% 665mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Pistachio Nuts with Salt versus 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Pistachio Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 6.6 times more Vitamin B1, 6.3 times more Vitamin B2, 5.7 times more Vitamin B6, 1.6 times more Vitamin B9, 21.7 times more Vitamin E and 6.3 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B3 and 2.6 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Pistachio Nuts with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Pistachio Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 8.2 times more Calcium, 16.8 times more Copper, 6.5 times more Iron, 5.2 times more Magnesium, 7.9 times more Manganese, 5.8 times more Phosphorus, 2.7 times more Potassium, 20 times more Selenium, 1.2 times more Sodium and 6.9 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 3.9 times more Energy, 9.2 times more Fat, 4.5 times more Saturated Fat, 13.3 times more Omega 3, 51.7 times more Omega 6, 36.9 times more Sugars, 5.2 times more Fiber and 9 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6