Comparing Nutrients in 1 pound Oil Roasted Almonds VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Oil Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	95% 2753kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	100% 130g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	1.75% 1.27g	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	0% 0g	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	% 0.18g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.82g	g per day for Men 19-50 years
Fiber	125% 47.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	172% 96g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	64.2% 0.83mg	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	30.6% 122μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	67% 60.3mg	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	785% 118mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	132% 1320mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	68% 0.61mg	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	209% 16.7mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	41.4% 0.95mg	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	302% 2114mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Oven-heated Frozen French Fries per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Oven-heated Frozen French Fries:

• 1 pound of Oil Roasted Almonds has 25.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 236.1 times more Vitamin E than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oven-heated Frozen French Fries provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Oven-heated Frozen French Fries:

• 1 pound of Oil Roasted Almonds has 24.3 times more Calcium, 7.1 times more Copper, 5 times more Iron, 10.5 times more Magnesium, 11.7 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 8.1 times more Zinc than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 32 times more Sodium than Oil Roasted Almonds.
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 3.6 times more Energy, 10.6 times more Fat, 4.1 times more Saturated Fat, 48.5 times more Omega 6, 16.3 times more Sugars, 4 times more Fiber and 8 times more Protein than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.6 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Oven-heated Frozen French Fries provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 in one pound.