Comparing Nutrients in 300 calories Oven-heated Frozen French Fries VS Almonds

Weight per 300 calories

• Oven-heated Frozen French Fries: 179g
• Almonds: 51.8g

Almonds have 3.4 times more energy per unit of mass than Oven-heated Frozen French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen French Fries having above average energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen French Fries or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.2g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.05g	g per day for Men 19-50 years
Fiber	12.2% 4.64g	17% 6.48g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.26% 0.055mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.4% 23.8mg	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	1.3% 0.2mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Almonds	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	59.4% 0.53mg	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	16.5% 1.32mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.7% 173mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0.65% 0.36μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	6.17% 0.68mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen French Fries vs Almonds:

• Oven-heated Frozen French Fried Potatoes have 2.2 times more Vitamin B1, 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 4.6 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.7 times more Vitamin B2 and 67.6 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen French Fries vs Almonds:

• Oven-heated Frozen French Fried Potatoes have 2.1 times more Potassium and 110.3 times more Sodium than Almonds.
• While Almonds contain 6.5 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Selenium and 2.4 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen French Fried Potatoes have 4.6 times more Carbohydrate than Almonds.
• While Almonds contain 2.8 times more Fat, 12.8 times more Omega 6, 4.5 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.