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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	43.7% 3.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	38.2% 268mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	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	6.37% 236g	0.54% 20g	3700g per day for Men 19-50 years

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

• Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Frozen French Fried Sweet Potatoes with Salt and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen French Fried Sweet Potatoes with Salt have 146 times more Sodium and 11.8 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Frozen French Fried Sweet Potatoes with Salt have 108.3 times more Omega 3, 1.7 times more Carbohydrate and 3 times more Sugars than Almonds.
• While Almonds contain 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.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.