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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	22% 639kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	57% 74g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	25.3% 18.4g	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% 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	% 0.48g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 17.7g	g per day for Men 19-50 years
Fiber	24% 9.13g	103% 39.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	35% 0.46mg	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	22% 87.3μg	48.6% 194μg	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	52% 47mg	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	2.65% 0.4mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	453% 4.08mg	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	37.2% 2.98mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	317% 7.3mg	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	55% 385mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.48% 18g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B1, 22.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B9 and 237.5 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 20.6 times more Sodium and 14 times more Water than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, 7.1 times more Copper, 4.4 times more Iron, 9.6 times more Magnesium, 8.4 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 32 times more Selenium and 7.4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.5 times more Omega 3 and 1.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Energy, 10.2 times more Fat, 3.7 times more Saturated Fat, 43.7 times more Omega 6, 16 times more Sugars, 4.3 times more Fiber and 8.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.