Comparing Nutrients in 7 ounces With Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	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	32% 41.8g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	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% 0g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 0.28g	g per day for Men 19-50 years
Fiber	36.6% 14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	71% 39.8g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed 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	31.3% 0.38mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	41% 165μg	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	1.1% 0.99mg	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	103% 15.5mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	64.7% 5.18mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	129% 905mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of With Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• With Peanuts Oil Roasted Mixed Nuts with Salt have 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 78.2 times more Vitamin E and 2.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 15.4 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts with Salt.
• Both With Peanuts Oil Roasted Mixed 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 7 oz.

Comparing minerals per 7 ounces for With Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• With Peanuts Oil Roasted Mixed Nuts with Salt have 9 times more Calcium, 11.8 times more Copper, 4.2 times more Iron, 10.9 times more Magnesium, 13 times more Manganese, 5.6 times more Phosphorus, 1.7 times more Potassium, 67.8 times more Selenium and 9.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Sodium and 32.3 times more Water than With Peanuts Oil Roasted Mixed Nuts with Salt.

Comparison of macro-nutrients per 7 ounces:

• With Peanuts Oil Roasted Mixed Nuts with Salt have 4.2 times more Energy, 10.8 times more Fat, 7 times more Saturated Fat, 5.1 times more Omega 3, 57.1 times more Omega 6, 19.8 times more Sugars, 3.5 times more Fiber and 8.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 7 oz.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.