Comparing Nutrients in 7 ounces Oil Roasted Cashews VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Oil Roasted Cashews	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	39.7% 1151kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	40% 52g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	1.9% 1.37g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	NA	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	12.4% 49.6μg	NA	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	0.66% 0.6mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	NA	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	150% 12mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	NA	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	NA	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	151% 1054mg	NA	700mg per day for Men 19-50 years
Potassium	37% 1254mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	NA	11mg per day for Men 19-50 years
Water	0.19% 6.9g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Cashews versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Cashews vs Frozen Roasted Potatoes with Salt:

• Both Oil Roasted Cashew Nuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Oil Roasted Cashew Nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Cashews vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Oil Roasted Cashews have 2.9 times more Calcium, 12.1 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 22.9 times more Sodium than Oil Roasted Cashew Nuts.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Cashews have 4.6 times more Energy, 26.4 times more Fat, 50.8 times more Saturated Fat, 7.3 times more Sugars, 1.3 times more Fiber and 7.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Oil Roasted Cashews and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.