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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Energy	23% 667kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	47% 15g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	24% 17.3g	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	0.6% 0.44g	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	% 0.44g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 15.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.7% 52.8mg	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	2.9% 0.44mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	455% 4.1mg	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	36.7% 2.94mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55% 385mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.6% 244g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 36.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 233 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Vitamin D in 14 oz.

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

• Oven-heated Frozen French Fried Potatoes have 32 times more Sodium and 13.9 times more Water than Almonds.
• While Almonds contain 22.4 times more Calcium, 7.6 times more Copper, 5 times more Iron, 10.4 times more Magnesium, 10.4 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 20.5 times more Selenium and 8.2 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen French Fried Potatoes have 7 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• While Almonds contain 3.4 times more Energy, 9.6 times more Fat, 3.7 times more Saturated Fat, 44.2 times more Omega 6, 15.5 times more Sugars, 4.8 times more Fiber and 8 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.