Comparing Nutrients in 1 kilogram Almonds VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Almonds	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	200% 5790kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	191% 248g	130g per day for Men 19-50 years
Sugars	60% 43.5g	2.76% 2g	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	1.5% 1.1g	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	% 1.7g	% 1g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 1g	g per day for Men 19-50 years
Fiber	329% 125g	50% 19g	38g per day for Men 19-50 years
Protein	378% 212g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	87.5% 350μg	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	192% 173mg	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	1709% 256mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	269% 2690mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	103% 0.93mg	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	464% 37mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	68.7% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	18% 666g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Frozen French Fried Potatoes:

• Almonds have 2.1 times more Vitamin B1, 23.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B9 and 256.3 times more Vitamin E than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Almonds as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Frozen French Fried Potatoes:

• Almonds have 29.9 times more Calcium, 11.1 times more Copper, 6 times more Iron, 12.9 times more Magnesium, 13.8 times more Manganese, 5.8 times more Phosphorus, 1.8 times more Potassium and 8.9 times more Zinc than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 23 times more Sodium and 15.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 3.9 times more Energy, 10.7 times more Fat, 4 times more Saturated Fat, 49.9 times more Omega 6, 21.8 times more Sugars, 6.6 times more Fiber and 9.4 times more Protein than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 6 times more Omega 3 than Almonds.
• Both Almonds and Unprepared Frozen French Fried Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.