Comparing Nutrients in 14 ounces Almond Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Almond Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	NA	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	NA	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.15g	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% 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	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	97% 36.8g	24% 9.13g	38g per day for Men 19-50 years
Protein	186% 104g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	92% 921mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	64% 0.58mg	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	160% 12.8mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	37.8% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Almond Flour have 24.1 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per 14 ounces.

Comparing minerals per 14 ounces for Almond Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Almond Flour have 17.8 times more Calcium, 6.7 times more Copper, 4.3 times more Iron, 9 times more Magnesium, 8.3 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium and 7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 437.4 times more Sodium than Almond Flour.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Almond Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 9.8 times more Fat, 4 times more Fiber and 10.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Carbohydrate than Almond Flour.