Comparing Nutrients in 5 ounces Frozen French Fried Sweet Potatoes with Salt VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Roasted Cashews	Recommended Dietary Allowance
Energy	8.9% 258kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	9.8% 7.1g	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	1.1% 0.81g	NA	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 7.67g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.47% 3.06g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.04% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	24.5% 98μg	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	12% 10.6mg	0% 0mg	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	14% 2.1mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.43% 6.52μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Roasted Cashews	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	350% 3.15mg	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	13.6% 1.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	51% 1.17mg	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	12% 83.6mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	17% 580mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	2% 73.7g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen French Fried Sweet Potatoes with Salt vs Roasted Cashews:

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, more Vitamin C and 1.6 times more Vitamin E than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 7.5 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen French Fried Sweet Potatoes with Salt vs Roasted Cashews:

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 9.1 times more Sodium than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 12.5 times more Copper, 7.8 times more Iron, 10 times more Magnesium, 1.7 times more Manganese, 8.3 times more Phosphorus, 1.4 times more Potassium, 29.3 times more Selenium and 14.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Roasted Cashews contain similar levels of Calcium per five ounces.
• 5 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 2 times more Omega 3, 2.6 times more Sugars and 1.9 times more Fiber than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 3.2 times more Energy, 5.2 times more Fat, 7.9 times more Saturated Fat, 3 times more Omega 6 and 7.1 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Roasted Cashews offer comparable quantities of Carbohydrate per five ounces.