Comparing Nutrients in 1 kilogram Oven Heated Frozen French Fries with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	54.5% 1580kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	132% 42g	32g per day for Men 19-50 years
Omega 3	147% 2.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	74.5% 12.7g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	136% 177g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	62.8% 45.5g	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	% 1.8g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 43.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	276% 105g	38g per day for Men 19-50 years
Protein	49% 27.5g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.63mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	201% 2.6mg	91% 1.18mg	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	57.5% 230μg	67.5% 270μg	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	96% 86mg	0% 0mg	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	26% 3.9mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	6.4% 256μg	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	71.3% 5.7mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	1070% 24.6mg	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	124% 870mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	141% 4780mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	216% 3240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	17.4% 644g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Oil Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oven Heated Frozen French Fries with Salt vs Oil Roasted Almonds:

• 1 kilogram of Oven Heated Frozen French Fries with Salt has 1.4 times more Vitamin B1, 2 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 24.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 66.6 times more Vitamin E than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven Heated Frozen French Fries with Salt vs Oil Roasted Almonds:

• 1 kilogram of Oven Heated Frozen French Fries with Salt has 324 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 24.3 times more Calcium, 9.2 times more Copper, 6.5 times more Iron, 11.4 times more Magnesium, 16 times more Manganese, 5.4 times more Phosphorus, 1.5 times more Potassium, 10.3 times more Selenium and 8.8 times more Zinc than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 1 kilogram of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven Heated Frozen French Fries with Salt has more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.8 times more Energy, 10.1 times more Fat, 5 times more Saturated Fat, 10.7 times more Omega 6, 12.3 times more Sugars, 5.3 times more Fiber and 7.7 times more Protein than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3