Comparing Nutrients in 7 ounces Without Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	42% 1220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	34% 44g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	28.7% 11g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	55% 30.8g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Without 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	83.3% 1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	108% 16.3mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.6% 35.5μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	63.8% 5.1mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	1521% 836μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	40.5% 607mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Without Peanuts Oil Roasted Mixed 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 Without Peanuts Oil Roasted Mixed 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 Without Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 4.8 times more Vitamin B1, 13.1 times more Vitamin B2, 2.1 times more Vitamin B5, 1.8 times more Vitamin B9, 82 times more Vitamin E and 8.5 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 15.4 times more Vitamin C than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Without Peanuts Oil Roasted Mixed 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 and Vitamin K
• Both Without 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 seven ounces.

Comparing minerals per 7 ounces for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 8.2 times more Calcium, 23.3 times more Copper, 4.1 times more Iron, 12 times more Magnesium, 9.9 times more Manganese, 5.5 times more Phosphorus, 1.4 times more Potassium, 843 times more Selenium and 13.7 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of 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 Without Peanuts Oil Roasted Mixed Nuts with Salt have 4.2 times more Energy, 11.3 times more Fat, 7.3 times more Saturated Fat, 15.6 times more Omega 3, 43.8 times more Omega 6, 20.9 times more Sugars, 2.8 times more Fiber and 6.6 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6