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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	91% 2626kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	124% 161g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	80.7% 58.5g	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	0.69% 0.5g	3.57% 2.6g	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	% 0.77g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 18g	% 24.5g	g per day for Men 19-50 years
Fiber	149% 56.7g	68% 26g	38g per day for Men 19-50 years
Protein	171% 96g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	36.3% 145μg	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	0% 0mg	37.8% 34mg	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	775% 116mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	122% 1220mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	89.2% 0.8mg	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	210% 17mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.37% 236g	3700g per day for Men 19-50 years

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

• Almonds have 2.2 times more Vitamin B1, 12.4 times more Vitamin B2, 5.2 times more Vitamin B3, 38.3 times more Vitamin B7, 1.4 times more Vitamin B9 and 17.2 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Almonds have 5.2 times more Calcium, 5.8 times more Copper, 4.8 times more Iron, 10.4 times more Magnesium, 4.5 times more Manganese, 8.2 times more Phosphorus, 1.8 times more Potassium, 10.3 times more Selenium and 8.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 146 times more Sodium and 11.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 3.2 times more Energy, 5.6 times more Fat, 3.3 times more Saturated Fat, 4.9 times more Omega 6, 2.2 times more Fiber and 9.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 108.3 times more Omega 3, 1.7 times more Carbohydrate and 3 times more Sugars than Almonds.
• Both Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.