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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Energy	58% 1680kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	166% 216g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	60% 43.5g	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	1.5% 1.1g	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	% 1.1g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 39.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	329% 125g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	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	7.33% 1.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1146% 10.3mg	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	93% 7.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 970mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	16.6% 615g	1.2% 44g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 36.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 233 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Vitamin D in 1 kg.

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

• Oven-heated Frozen French Fried Potatoes have 32 times more Sodium and 13.9 times more Water than Almonds.
• While Almonds contain 22.4 times more Calcium, 7.6 times more Copper, 5 times more Iron, 10.4 times more Magnesium, 10.4 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 20.5 times more Selenium and 8.2 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen French Fried Potatoes have 7 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• While Almonds contain 3.4 times more Energy, 9.6 times more Fat, 3.7 times more Saturated Fat, 44.2 times more Omega 6, 15.5 times more Sugars, 4.8 times more Fiber and 8 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.