Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Blanched Hazelnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	43% 1248kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	64% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	40% 52g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.65g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	48.5% 27g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	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	38.7% 155μg	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	4.4% 3.97mg	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	232% 34.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29.6% 296mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	82% 6.55mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	NA	420mg per day for Men 19-50 years
Manganese	1091% 25mg	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	88% 615mg	NA	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	NA	11mg per day for Men 19-50 years
Water	0.31% 11.5g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Hazelnuts 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 Blanched Hazelnuts vs Frozen Roasted Potatoes with Salt:

• Both Blanched Hazelnuts Or Filberts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Blanched Hazelnuts have 9.9 times more Calcium, 6.6 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain more Sodium than Blanched Hazelnuts Or Filberts.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Hazelnuts have 5 times more Energy, 33.8 times more Fat, 28 times more Saturated Fat, 5.1 times more Sugars, 4.2 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Carbohydrate than Blanched Hazelnuts Or Filberts.