Comparing Nutrients in 1 pound Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30.3% 880kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	18% 5.75g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 144g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	28.5% 20.6g	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	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	% 0.45g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 20g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	23.5% 13g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	41% 0.54mg	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	37.4% 150μg	30.6% 122μg	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	71.6% 64.4mg	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	4.84% 0.73mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	481% 4.33mg	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	45.4% 3.63mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	485% 11mg	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	72.6% 508mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	67.4% 2291mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	127% 14mg	11mg per day for Men 19-50 years
Water	6.94% 257g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Oil Roasted Almonds:

• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt has 1.4 times more Vitamin B1, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 23 times more Vitamin B2, 1.6 times more Vitamin B3 and 162.3 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Oil Roasted Almonds:

• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt has 400 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 24.3 times more Calcium, 8.4 times more Copper, 4.6 times more Iron, 11 times more Magnesium, 13.2 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium, 6.8 times more Selenium and 7.1 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt has 1.8 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.1 times more Energy, 8.2 times more Fat, 3.3 times more Saturated Fat, 42 times more Omega 6, 14.7 times more Sugars, 3.8 times more Fiber and 7.3 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.