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

Weight per 100 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 46g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 2.7 times more energy per unit of mass than Oven-heated Frozen Cottage-cut French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.88% 3.76g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	NA	0.002% 0.002g	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	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	3.86% 1.47g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	2.8% 1.58g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.33% 0.32mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.57% 0.11mg	1.75% 0.023mg	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	1.95% 7.8μg	2.3% 9.2μg	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	4.84% 4.36mg	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	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.46% 4.6mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.7μg	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	8.54% 0.68mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	6.06% 0.14mg	16.2% 0.37mg	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	4.26% 30mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	0.33% 0.18μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	0.011% 0.4g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 4.2 times more Vitamin B1, 1.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.1 times more Vitamin B2 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Dry Roasted Almonds have similar amounts of Vitamin B9 per 100 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.8 times more Potassium and 41.1 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.8 times more Calcium, 2 times more Copper, 4.6 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus and 2.9 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Dry Roasted Almonds have similar amounts of Iron per 100 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Dry Roasted Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.6 times more Saturated Fat and 4.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 7.7 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Dry Roasted Almonds have similar amounts of Energy and Fiber per 100 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.