Comparing Nutrients in 14 ounces Roasted Almonds VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	82% 2373kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	87.7% 114g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.53% 1.1g	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	0.055% 0.04g	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	% 0.04g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.71g	g per day for Men 19-50 years
Fiber	114% 43.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	149% 83g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	56% 0.73mg	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	54.6% 218μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	58.7% 52.8mg	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	632% 95mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	106% 1064mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	59.5% 0.54mg	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	185% 15mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	36.2% 0.83mg	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	267% 1869mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oven-heated Frozen French Fries per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Oven-heated Frozen French Fries:

• 14 ounces of Roasted Almonds have 38.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B9 and 217.3 times more Vitamin E than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Oven-heated Frozen French Fries:

• 14 ounces of Roasted Almonds have 22.3 times more Calcium, 8.1 times more Copper, 5 times more Iron, 10.7 times more Magnesium, 10.6 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, 10 times more Selenium and 8.7 times more Zinc than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 10.7 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 3.6 times more Energy, 10.1 times more Fat, 4 times more Saturated Fat, 46.4 times more Omega 6, 17.4 times more Sugars, 4.2 times more Fiber and 7.9 times more Protein than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 1.4 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Oven-heated Frozen French Fries provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 in 14 ounces.