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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	10% 290kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	38% 49.6g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 9.92g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	37% 14g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	54.5% 0.71mg	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	15.4% 61.5μg	51.6% 206μg	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	17% 15.3mg	1.32% 1.2mg	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	1.32% 0.2mg	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	15.4% 1.23mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	185% 4.25mg	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	23% 161mg	123% 859mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 12.8 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 3.4 times more Vitamin B1, 8.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 76.8 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Oil Roasted Mixed Nuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Sodium than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 10 times more Calcium, 21.8 times more Copper, 8.4 times more Iron, 13.1 times more Magnesium, 13.6 times more Manganese, 5.3 times more Phosphorus, 1.9 times more Potassium, 278.2 times more Selenium and 13.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 oz of Lightly Salted Oil Roasted Mixed Nuts contain 4.2 times more Energy, 10 times more Fat, 5.7 times more Saturated Fat, 42.3 times more Omega 6, 24.8 times more Sugars, 3.6 times more Fiber and 7.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in seven ounces.