Comparing Nutrients in 100 calories Roasted Almonds VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Weight per 100 calories

• Roasted Almonds: 16.7g
• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 51.5g

Roasted Almonds have 3.1 times more energy per 100g than Oven-heated Frozen Shoestring French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Roasted Almonds	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0.77% 0.012g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.22% 0.16g	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	0.002% 0.002g	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	% 0.002g	% 0.052g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.11g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oven-heated Frozen Shoestring 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	1.07% 0.013mg	5.54% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	1.35% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	7.6% 0.099mg	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	2.3% 9.2μg	4.25% 17μg	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	0% 0mg	8.13% 7.3mg	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	26.6% 4mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	6.53% 0.059mg	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	7.8% 0.62mg	5.15% 0.41mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	3.07% 13mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	4.2% 0.096mg	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	11.3% 78.8mg	8.25% 57.7mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.79% 29g	3700g per day for Men 19-50 years

Roasted Almonds VS Oven-heated Frozen Shoestring French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 100 calories of Roasted Almonds have 11.4 times more Vitamin B2 and 48.5 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 5.2 times more Vitamin B1, 1.9 times more Vitamin B3, 5.3 times more Vitamin B5, 4.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry Roasted Almonds as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 100 calories of Roasted Almonds have 7.2 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 3.9 times more Manganese, 1.4 times more Phosphorus and 2.5 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.2 times more Potassium and 411 times more Sodium than Dry Roasted Almonds.
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Dry Roasted Almonds as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 2.5 times more Fat, 13 times more Omega 6, 1.3 times more Fiber and 2.3 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 4.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Energy and Saturated Fat per 100 calories.
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 100 calories.