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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Energy	26.3% 762kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	75% 98g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.5g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 18g	g per day for Men 19-50 years
Fiber	31% 11.8g	149% 56.7g	38g per day for Men 19-50 years
Protein	21.5% 12g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	50% 200μg	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	67% 60.3mg	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	3.33% 0.5mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	520% 4.68mg	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	42% 3.36mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.54% 20g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 36.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 233 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Vitamin D in 1 lb.

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

• Oven-heated Frozen French Fried Potatoes have 32 times more Sodium and 13.9 times more Water than Almonds.
• While Almonds contain 22.4 times more Calcium, 7.6 times more Copper, 5 times more Iron, 10.4 times more Magnesium, 10.4 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 20.5 times more Selenium and 8.2 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 1 pound:

• Oven-heated Frozen French Fried Potatoes have 7 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• While Almonds contain 3.4 times more Energy, 9.6 times more Fat, 3.7 times more Saturated Fat, 44.2 times more Omega 6, 15.5 times more Sugars, 4.8 times more Fiber and 8 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.