Comparing Nutrients in 14 ounces Frozen Crosscut French Fried Sweet Potatoes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Almonds	Recommended Dietary Allowance
Energy	28.6% 830kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	35.4% 25.6g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	12% 6.75g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	18.5% 16.7mg	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	NA	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	22% 1.75mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	NA	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	273% 1909mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.5% 240g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crosscut French Fried Sweet Potatoes vs Almonds:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have more Vitamin C than Almonds.

Comparing minerals per 14 ounces for Frozen Crosscut French Fried Sweet Potatoes vs Almonds:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 214 times more Sodium and 13.7 times more Water than Almonds.
• While Almonds contain 6.9 times more Calcium, 8.4 times more Iron and 3 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 1.5 times more Sugars than Almonds.
• While Almonds contain 2.8 times more Energy, 4.5 times more Fat, 4.1 times more Saturated Fat, 3.7 times more Fiber and 12.4 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.