Comparing Nutrients in 300 calories Roasted Almonds VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 300 calories

• Roasted Almonds: 50.2g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g

Roasted Almonds have 2.7 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has very high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	4.98% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	36% 47g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oven-heated 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	3.2% 0.039mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	25.7% 0.33mg	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	6.9% 27.6μg	5.85% 23.4μg	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	14.5% 13mg	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	80% 12mg	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

	Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	13.4% 134mg	1.38% 13.8mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.88% 35.2μg	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	23.4% 1.87mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	18% 0.42mg	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	33.8% 236mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	1% 0.55μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	4.13% 62mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.13% 0.56mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	1.97% 72.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Dry Roasted Almonds have 14.1 times more Vitamin B2 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Dry Roasted Almonds have 9.8 times more Calcium, 2 times more Copper, 4.6 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus and 2.9 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Potassium and 41.1 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Iron per 300 kcal.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 2.3 times more Fat, 7.7 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.6 times more Saturated Fat and 4.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.