Comparing Nutrients in 7 ounces Roasted Pistachios VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Roasted Pistachios	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	39% 1135kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	42% 54.6g	130g per day for Men 19-50 years
Sugars	21% 15.4g	0.79% 0.58g	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	0.6% 0.44g	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	% 0.5g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 14g	% 0.34g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	26.3% 0.34mg	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	25.3% 101μg	11% 43.7μg	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	6.6% 5.95mg	26% 23.4mg	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	28.7% 4.3mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.2% 212mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	32% 0.29mg	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	100% 8mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	19% 0.43mg	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	133% 931mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Pistachios versus 7 oz of Oven-heated 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 Roasted Pistachios vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Roasted Pistachios have 5.7 times more Vitamin B1, 7.5 times more Vitamin B2, 6.5 times more Vitamin B6, 2.3 times more Vitamin B9, 21.7 times more Vitamin E and 5.7 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B3 and 3.9 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Pistachio Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Pistachios vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Roasted Pistachios have 8.2 times more Calcium, 8.9 times more Copper, 5.4 times more Iron, 3.9 times more Magnesium, 5.7 times more Manganese, 4.8 times more Phosphorus, 2.1 times more Potassium, 100 times more Selenium and 5.9 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 65.2 times more Sodium than Dry Roasted Pistachio Nuts.
• 7 ounces of Oven-heated 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 Roasted Pistachios have 3.6 times more Energy, 8.9 times more Fat, 5.2 times more Saturated Fat, 11.8 times more Omega 3, 46.4 times more Omega 6, 26.7 times more Sugars, 4.5 times more Fiber and 8.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Roasted Pistachios and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6