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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven-heated Frozen French Fries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1680kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	132% 42g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	136% 177g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	% 1.1g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 43.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	276% 105g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	70% 280μg	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	139% 970mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	206% 6990mg	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	279% 30.7mg	11mg per day for Men 19-50 years
Water	16.6% 615g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen French Fries 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 vs Oil Roasted Almonds:

• 1 kilogram of Oven-heated Frozen French Fries has 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 25.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 236.1 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Oven-heated Frozen French Fries has 32 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 24.3 times more Calcium, 7.1 times more Copper, 5 times more Iron, 10.5 times more Magnesium, 11.7 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 8.1 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• 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 Oven-heated Frozen French Fries has 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.6 times more Energy, 10.6 times more Fat, 4.1 times more Saturated Fat, 48.5 times more Omega 6, 16.3 times more Sugars, 4 times more Fiber and 8 times more Protein than Oven-heated Frozen French Fried Potatoes.
• 1 kilogram of Oven-heated Frozen French Fries provide inadequate amounts of Omega 6
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.