Comparing Nutrients in 14 ounces Roasted Almonds VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Roasted Almonds	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	82% 2373kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	6.68% 1.14g	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	78% 102g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.1% 0.79g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.28g	g per day for Men 19-50 years
Fiber	114% 43.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	149% 83g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	25.5% 0.31mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	39.5% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	52% 0.67mg	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	35.7% 143μg	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	54.2% 49mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	106% 1064mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	48.5% 0.44mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	26.7% 0.62mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	85.5% 1282mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	6.9% 256g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Frozen Shoestring French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Frozen Shoestring French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Frozen Shoestring French Fried Potatoes with Salt:

• 14 ounces of Roasted Almonds have 35.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 199.2 times more Vitamin E than Frozen Shoestring French Fried Potatoes with Salt.
• While 14 oz of Frozen Shoestring French Fried Potatoes with Salt contain 1.6 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Shoestring French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Frozen Shoestring French Fried Potatoes with Salt:

• 14 ounces of Roasted Almonds have 24.4 times more Calcium, 10 times more Copper, 5.2 times more Iron, 13.3 times more Magnesium, 14.4 times more Manganese, 5.2 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 9.2 times more Zinc than Frozen Shoestring French Fried Potatoes with Salt.
• While 14 oz of Frozen Shoestring French Fried Potatoes with Salt contain 107.7 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 3.7 times more Energy, 8.4 times more Fat, 3 times more Saturated Fat, 45.3 times more Omega 6, 24.3 times more Sugars, 4.7 times more Fiber and 9.7 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• Both Roasted Almonds and Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 14 ounces.