Comparing Nutrients in 300 calories Roasted Almonds VS Frozen French Fried Sweet Potatoes with Salt

Weight per 300 calories

• Roasted Almonds: 50.2g
• Frozen French Fried Sweet Potatoes with Salt: 165g

Roasted Almonds have 3.3 times more energy per 100g than Frozen French Fried Sweet Potatoes with Salt. It has very high energy density when compared to other foods. Frozen French Fried Sweet Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	24.5% 4.16g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	29.3% 21.3g	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	1.3% 0.94g	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	% 1.34g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 8.9g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	6.36% 3.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	79.5% 715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.2% 2.46μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.6μg	13% 52.7μg	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	13.7% 12.4mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	13.4% 134mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	32.4% 0.29mg	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	23.4% 1.87mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	34.5% 0.79mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	2.3% 85.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Frozen French Fried Sweet Potatoes with Salt:

• Dry Roasted Almonds have 4 times more Vitamin B2, 1.6 times more Vitamin B3 and 4.9 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 3.9 times more Vitamin B1, 4.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Frozen French Fried Sweet Potatoes with Salt:

• Dry Roasted Almonds have 1.6 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus and 2.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.9 times more Potassium and 159.9 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 1.8 times more Fat, 1.6 times more Omega 6 and 3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 106.8 times more Omega 3, 5.6 times more Carbohydrate, 8.7 times more Sugars and 1.7 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.