Comparing Nutrients in 7 ounces Dry Roasted Macadamia Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	49% 1421kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	0.57% 0.42g	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	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 0.28g	g per day for Men 19-50 years
Fiber	41.8% 16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	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	117% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	30% 0.39mg	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	4.96% 20μg	15.4% 61.5μg	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	1.54% 1.4mg	17% 15.3mg	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	7.54% 1.13mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	17% 0.15mg	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	65.7% 5.26mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	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	56% 393mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Macadamia Nuts with Salt versus 7 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 7 ounces of Dry Roasted Macadamia Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.7 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Vitamin B9 and 11 times more Vitamin C than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin C
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Macadamia Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 5.4 times more Calcium, 7.4 times more Copper, 4.3 times more Iron, 5.6 times more Magnesium, 19.3 times more Manganese, 2.4 times more Phosphorus, 23.4 times more Selenium and 3.8 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 4.9 times more Energy, 15.2 times more Fat, 9.6 times more Saturated Fat, 12.3 times more Omega 3, 5.1 times more Omega 6, 19.7 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Carbohydrate than Dry Roasted Macadamia Nuts with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6