Comparing Nutrients in 1 kilogram Almonds VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	274% 356g	130g per day for Men 19-50 years
Sugars	60% 43.5g	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 54g	g per day for Men 19-50 years
Fiber	329% 125g	150% 57g	38g per day for Men 19-50 years
Protein	378% 212g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	80% 320μg	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	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	197% 1.77mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	14% 520g	3700g per day for Men 19-50 years

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

• Almonds have 2.2 times more Vitamin B1, 12.4 times more Vitamin B2, 5.2 times more Vitamin B3, 38.3 times more Vitamin B7, 1.4 times more Vitamin B9 and 17.2 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Almonds have 5.2 times more Calcium, 5.8 times more Copper, 4.8 times more Iron, 10.4 times more Magnesium, 4.5 times more Manganese, 8.2 times more Phosphorus, 1.8 times more Potassium, 10.3 times more Selenium and 8.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 146 times more Sodium and 11.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 3.2 times more Energy, 5.6 times more Fat, 3.3 times more Saturated Fat, 4.9 times more Omega 6, 2.2 times more Fiber and 9.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 108.3 times more Omega 3, 1.7 times more Carbohydrate and 3 times more Sugars than Almonds.
• Both Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.