Comparing Nutrients in 100 calories Oil Roasted Almonds VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 46g

Oil Roasted Almonds have 2.8 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has very high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 100 calories - Oil Roasted Almonds or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Oil Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	3.88% 3.76g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	12% 15.6g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	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	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	3.86% 1.47g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	6.33% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	8.57% 0.11mg	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	1.1% 4.45μg	1.95% 7.8μg	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	4.84% 4.36mg	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	28.5% 4.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.46% 4.6mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	10% 0.092mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.7μg	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	7.58% 0.61mg	8.54% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	6.06% 0.14mg	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% 76.8mg	4.26% 30mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	0.33% 0.18μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	1.38% 20.6mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	0.66% 24.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Oil Roasted Almonds have 9 times more Vitamin B2 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B3, 8.4 times more Vitamin B5, 5.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Oil Roasted Almonds have 10.5 times more Calcium, 1.7 times more Copper, 4.5 times more Magnesium, 2.9 times more Manganese, 2.6 times more Phosphorus, 3.7 times more Selenium and 2.7 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.9 times more Potassium and 125.3 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Almonds have 2.4 times more Fat, 7.9 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.6 times more Saturated Fat and 5.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Energy and Fiber per 100 kcal.
• Both Oil Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.