Comparing Nutrients in 1 kilogram Roasted Almonds VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	206% 5980kcal	58% 1680kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	54% 52.2g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	221% 287g	130g per day for Men 19-50 years
Sugars	67% 48.6g	3.86% 2.8g	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	0.14% 0.1g	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	% 0.1g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 1.8g	g per day for Men 19-50 years
Fiber	287% 109g	68.4% 26g	38g per day for Men 19-50 years
Protein	374% 210g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	142% 1.84mg	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	138% 550μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	148% 133mg	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	1593% 239mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	268% 2680mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	150% 1.35mg	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	466% 37.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	91% 2.1mg	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	673% 4710mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	133% 4510mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oven-heated Frozen French Fries per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Oven-heated Frozen French Fries:

• 1 kilogram of Roasted Almonds has 38.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B9 and 217.3 times more Vitamin E than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Oven-heated Frozen French Fries:

• 1 kilogram of Roasted Almonds has 22.3 times more Calcium, 8.1 times more Copper, 5 times more Iron, 10.7 times more Magnesium, 10.6 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, 10 times more Selenium and 8.7 times more Zinc than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 10.7 times more Sodium than Dry Roasted Almonds.
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 3.6 times more Energy, 10.1 times more Fat, 4 times more Saturated Fat, 46.4 times more Omega 6, 17.4 times more Sugars, 4.2 times more Fiber and 7.9 times more Protein than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.4 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Oven-heated Frozen French Fries provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 in one kilogram.