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

Weight per 300 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g
• Almonds: 51.8g

Almonds have 2.7 times more energy per unit of mass than Oven-heated Frozen Cottage-cut French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	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	36% 47g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	17% 6.48g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 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	5.85% 23.4μg	5.7% 22.8μg	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	14.5% 13mg	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	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.2μg	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	25.6% 2.05mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	12.8% 89.4mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	4.13% 62mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 13.8 times more Vitamin B2 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.7 times more Potassium and 119.5 times more Sodium than Almonds.
• While Almonds contain 10.1 times more Calcium, 1.9 times more Copper, 4.6 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Selenium and 2.9 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.7 times more Saturated Fat and 4.2 times more Carbohydrate than Almonds.
• While Almonds contain 2.3 times more Fat, 7.5 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Almonds have similar amounts of Energy per 300 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.