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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Oil Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	274% 356g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 54g	g per day for Men 19-50 years
Fiber	276% 105g	150% 57g	38g per day for Men 19-50 years
Protein	379% 212g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	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	279% 30.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	14% 520g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Frozen French Fried Sweet 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 vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Oil Roasted Almonds has 8.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 17.4 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains more Vitamin A, 2 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 5.6 times more Calcium, 5.4 times more Copper, 4.8 times more Iron, 10.5 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.7 times more Potassium, 10.3 times more Selenium and 8.1 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 146 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 3.3 times more Energy, 6.2 times more Fat, 3.6 times more Saturated Fat, 5.4 times more Omega 6, 1.8 times more Fiber and 9.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains more Omega 3, 2 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3