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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Macadamia Nuts	Recommended Dietary Allowance
Energy	11% 319kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	21% 27.4g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	12.5% 9.07g	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	0.19% 0.14g	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	% 0.24g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 8.8g	g per day for Men 19-50 years
Fiber	12% 4.56g	45% 17g	38g per day for Men 19-50 years
Protein	8.9% 5g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	42% 0.55mg	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	11% 43.7μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	2.65% 2.4mg	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	1.32% 0.2mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Macadamia Nuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	167% 1.5mg	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	18.6% 1.5mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	356% 8.2mg	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	27.5% 192mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.073% 2.7g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Macadamia Nuts:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Vitamin B9 and 9.8 times more Vitamin C than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 9.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.4 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Macadamia Nuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Potassium and 78.2 times more Sodium than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 6.5 times more Calcium, 5.2 times more Copper, 4.9 times more Iron, 4.6 times more Magnesium, 18.9 times more Manganese, 1.9 times more Phosphorus, 36 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Carbohydrate than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 4.5 times more Energy, 14.8 times more Fat, 11.1 times more Saturated Fat, 11.4 times more Omega 3, 4.6 times more Omega 6, 15.8 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6