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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	71% 39.8g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts with Salt	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	31.3% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	41% 165μg	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	1.1% 0.99mg	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	103% 15.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	64.7% 5.18mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	NA	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	129% 905mg	NA	700mg per day for Men 19-50 years
Potassium	37% 1254mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	NA	55μg per day for Men 19-50 years
Sodium	36% 542mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	NA	11mg per day for Men 19-50 years
Water	0.11% 4.13g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of With Peanuts Oil Roasted Mixed Nuts with Salt 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 With Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Roasted Potatoes with Salt:

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

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

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts with Salt have 7.8 times more Calcium, 5.2 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts with Salt have 4.8 times more Energy, 29.8 times more Fat, 52.2 times more Saturated Fat, 6 times more Sugars, 2.7 times more Fiber and 9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.