Comparing Nutrients in 1 pound Blanched Almonds VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Blanched Almonds	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	92% 2676kcal	24% 694kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	39% 12.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	330% 56g	11.6% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	83.7% 109g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	36% 13.6g	38g per day for Men 19-50 years
Protein	173% 97g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	63% 0.82mg	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	55.6% 222μg	17% 68μg	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	42.3% 38mg	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	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	107% 1070mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	71% 0.64mg	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	186% 15mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	42.2% 0.97mg	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	312% 2182mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	45% 1533mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	8.2% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Frozen Cottage-cut French Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Blanched Almonds has 1.9 times more Vitamin B1, 30.9 times more Vitamin B2, 2 times more Vitamin B3 and 3.3 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Frozen Cottage-cut French Fried Potatoes contains 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C
• 1 pound of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Blanched Almonds as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Blanched Almonds has 33.7 times more Calcium, 7.3 times more Copper, 3.1 times more Iron, 16.8 times more Magnesium, 8.6 times more Manganese, 10.5 times more Phosphorus, 1.9 times more Potassium, 10.7 times more Selenium and 10.2 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Frozen Cottage-cut French Fried Potatoes contains 1.7 times more Sodium than Blanched Almonds.
• 1 pound of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 3.9 times more Energy, 9.1 times more Fat, 1.4 times more Saturated Fat, 28.6 times more Omega 6, 3.3 times more Fiber and 8.8 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Frozen Cottage-cut French Fried Potatoes contains 1.3 times more Carbohydrate than Blanched Almonds.