Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	11% 319kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	198% 33.7g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	8.9% 5g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil-roasted Spanish Peanuts 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	20% 0.24mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	39% 0.51mg	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	62.5% 250μg	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	0% 0mg	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	NA	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	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	146% 1.3mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	203% 4.67mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.095% 3.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Oil-roasted Spanish Peanuts with Salt 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 Oil-roasted Spanish Peanuts with Salt 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 Oil-roasted Spanish Peanuts with Salt:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Oil-roasted Spanish Peanuts with Salt 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 Oil-roasted Spanish Peanuts with Salt:

• 7 oz of Oil-roasted Spanish Peanuts with Salt contain 7.7 times more Calcium, 4.6 times more Copper, 3 times more Iron, 6 times more Magnesium, 10.8 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 75 times more Selenium and 5 times more Zinc 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 Oil-roasted Spanish Peanuts with Salt contain similar levels of Sodium per seven ounces.
• 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 1.6 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 3.6 times more Energy, 9.6 times more Fat, 7 times more Saturated Fat, 60.1 times more Omega 6, 3.9 times more Fiber and 11.2 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 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in seven ounces.