Comparing Nutrients in 1 kilogram Oil Roasted Almonds with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Oil Roasted Almonds with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	184% 240g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	2.9% 2.1g	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% 0g	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	% 0.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 1.4g	g per day for Men 19-50 years
Fiber	276% 105g	52.6% 20g	38g per day for Men 19-50 years
Protein	379% 212g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	151% 1.96mg	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	67.5% 270μg	77.5% 310μg	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	85.6% 77mg	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	1731% 260mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	85.6% 0.77mg	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	460% 36.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	68.3% 1.57mg	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	666% 4660mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	226% 3390mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds with Salt versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Oil Roasted Almonds with Salt has 21.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 259.7 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Oil Roasted Almonds with Salt has 22.4 times more Calcium, 12.4 times more Copper, 5.9 times more Iron, 13 times more Magnesium, 15.7 times more Manganese, 5.8 times more Phosphorus, 1.8 times more Potassium, 8.2 times more Selenium and 9 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Oil Roasted Almonds with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds with Salt has 4.2 times more Energy, 11.1 times more Fat, 3.4 times more Saturated Fat, 53.2 times more Omega 6, 21.7 times more Sugars, 5.3 times more Fiber and 9.1 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Carbohydrate than Oil Roasted Almonds with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in one kilogram.