Comparing Nutrients in 1 kilogram Frozen Cross Cut French Fried Potatoes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Cross Cut French Fried Potatoes	6%	47%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Cross Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Energy	64.5% 1870kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	166% 216g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	329% 125g	38g per day for Men 19-50 years
Protein	48.2% 27g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Frozen Cross Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	63.3% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1709% 256mg	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

	Frozen Cross Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	NA	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	109% 8.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	NA	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	687% 4810mg	700mg per day for Men 19-50 years
Potassium	91% 3100mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	262% 3930mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	284% 31mg	11mg per day for Men 19-50 years
Water	17% 624g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Cross Cut French Fried Potatoes vs Almonds:

• Frozen Cross Cut French Fried Potatoes, Unprepared have more Vitamin C than Almonds.

Comparing minerals per 1 kilogram for Frozen Cross Cut French Fried Potatoes vs Almonds:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 393 times more Sodium and 14.1 times more Water than Almonds.
• While Almonds contain 20.7 times more Calcium, 4.3 times more Iron and 2.4 times more Potassium than Frozen Cross Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 3.1 times more Energy, 5 times more Fat, 1.5 times more Saturated Fat, 8.9 times more Sugars, 5.4 times more Fiber and 7.8 times more Protein than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.