Comparing Nutrients in 1 kilogram Almonds VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Almonds	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	200% 5790kcal	52.8% 1530kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	59.6% 57.8g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	85.7% 27.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	184% 240g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	79% 30g	38g per day for Men 19-50 years
Protein	378% 212g	43.2% 24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	138% 1.8mg	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	37.5% 150μg	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	93% 84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	269% 2690mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	157% 1.4mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	93% 2.14mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	99% 3380mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	18% 668g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Frozen Cottage-cut French Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Almonds has 2.1 times more Vitamin B1, 49.5 times more Vitamin B2, 2 times more Vitamin B3 and 2.9 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• While 1 kg of Frozen Cottage-cut French Fried Potatoes contains 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Almonds as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Almonds has 38.4 times more Calcium, 7.3 times more Copper, 3.5 times more Iron, 16.9 times more Magnesium, 10.2 times more Manganese, 10.5 times more Phosphorus, 2.2 times more Potassium, 13.7 times more Selenium and 10.8 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• While 1 kg of Frozen Cottage-cut French Fried Potatoes contains 32 times more Sodium than Almonds.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 3.8 times more Energy, 8.6 times more Fat, 1.4 times more Saturated Fat, 28.5 times more Omega 6, 4.2 times more Fiber and 8.7 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Almonds and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Carbohydrate per one kilogram.