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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Wedge Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Energy	56% 1620kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	57.6% 18.4g	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	171% 222g	166% 216g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Frozen Wedge 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	56.7% 51mg	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 Wedge Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Calcium	14% 140mg	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	90% 7.2mg	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	112% 3810mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	284% 31mg	11mg per day for Men 19-50 years
Water	18% 661g	1.2% 44g	3700g per day for Men 19-50 years

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

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

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

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 380 times more Sodium and 15 times more Water than Almonds.
• While Almonds contain 19.2 times more Calcium, 5.2 times more Iron and 1.9 times more Potassium than Frozen Wedge Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 3.6 times more Energy, 6.7 times more Fat, 2.1 times more Saturated Fat, 12.8 times more Sugars, 5.2 times more Fiber and 8.3 times more Protein than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.