Comparing Nutrients in 300 calories Oven Heated Frozen French Fries with Salt VS Blanched Almonds

Weight per 300 calories

• Oven Heated Frozen French Fries with Salt: 190g
• Blanched Almonds: 50.8g

Blanched Almonds have 3.7 times more energy per unit of mass than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven Heated Frozen French Fries with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Oven Heated Frozen French Fries with Salt or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	3.25% 2.35g	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	% 0.34g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 2.27g	g per day for Men 19-50 years
Fiber	10% 3.8g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	9.32% 5.22g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	4.5% 0.058mg	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	11% 43.7μg	6.23% 25μg	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	18% 16.3mg	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	4.94% 0.74mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.28% 22.8mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.6μg	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	13.5% 1.1mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	40.6% 0.93mg	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	23.6% 165mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.76μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	6.04% 0.66mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.062% 2.3g	3700g per day for Men 19-50 years

Oven Heated Frozen French Fries With Salt VS Blanched Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven Heated Frozen French Fries with Salt or Blanched Almonds?

Lets compare vitamin content per 300 calories of Oven Heated Frozen French Fries with Salt vs Blanched Almonds:

• 300 calories of Oven Heated Frozen French Fries with Salt have 2.5 times more Vitamin B1, 2.2 times more Vitamin B3, 5.5 times more Vitamin B5, 8.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 6 times more Vitamin B2 and 16.3 times more Vitamin E than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 300 calories of Oven Heated Frozen French Fries with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oven Heated Frozen French Fries with Salt vs Blanched Almonds:

• 300 calories of Oven Heated Frozen French Fries with Salt have 2.7 times more Potassium and 63.7 times more Sodium than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 5.3 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Zinc than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 300 calories of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Blanched Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven Heated Frozen French Fries with Salt have 219.4 times more Omega 3 and 5.1 times more Carbohydrate than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 2.6 times more Fat, 2.6 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Blanched Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3