Comparing Nutrients in 1 kilogram Frozen French Fried Sweet Potatoes with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	62.8% 1820kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	203% 3.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	162% 210g	130g per day for Men 19-50 years
Sugars	178% 129g	67% 48.6g	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	7.86% 5.7g	0.14% 0.1g	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	% 8.1g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 54g	% 47.5g	g per day for Men 19-50 years
Fiber	150% 57g	287% 109g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	482% 4340μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	138% 550μg	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	83.3% 75mg	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	99% 15mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	52% 520mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	1221% 11mg	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	96% 7.7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	970% 22.3mg	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	84.3% 590mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	120% 4090mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	97% 1460mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	14% 520g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen French Fried Sweet Potatoes with Salt versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen French Fried Sweet Potatoes with Salt vs Roasted Almonds:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 13 times more Vitamin B2, 5.2 times more Vitamin B3, 1.7 times more Vitamin B9 and 16 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen French Fried Sweet Potatoes with Salt vs Roasted Almonds:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 48.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.2 times more Calcium, 6.2 times more Copper, 4.8 times more Iron, 10.7 times more Magnesium, 4.6 times more Manganese, 8 times more Phosphorus, 1.7 times more Potassium, 5 times more Selenium and 8.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 32.5 times more Omega 3, 1.7 times more Carbohydrate and 2.7 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.3 times more Energy, 5.9 times more Fat, 3.5 times more Saturated Fat, 5.1 times more Omega 6, 1.9 times more Fiber and 9.7 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3