Comparing Nutrients in 1 kilogram Oven-heated Frozen Cottage-cut French Fried Potatoes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	75% 2180kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	276% 105g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	99% 1.2mg	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	151% 24mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	138% 6.9mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	42.5% 170μg	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	106% 95mg	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	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	186% 15mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	93% 650mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	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	30% 450mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Cottage-cut French Fried Potatoes VS Oil Roasted Almonds per 1 kg

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

• 1 kilogram of Oven-heated Frozen Cottage-cut French Fried Potatoes has 1.3 times more Vitamin B1, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 25.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Cottage-cut French Fried Potatoes vs Oil Roasted Almonds:

• 1 kilogram of Oven-heated Frozen Cottage-cut French Fried Potatoes has 45 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 29.1 times more Calcium, 4.8 times more Copper, 2.5 times more Iron, 12.5 times more Magnesium, 8.1 times more Manganese, 7.2 times more Phosphorus, 1.5 times more Potassium, 10.3 times more Selenium and 7.5 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 1 kilogram of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Cottage-cut French Fried Potatoes has 1.9 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.8 times more Energy, 6.7 times more Fat, 22 times more Omega 6, 3.3 times more Fiber and 6.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Oil Roasted Almonds offer comparable quantities of Saturated Fat per one kilogram.