Comparing Nutrients in 300 calories Frozen Cross Cut French Fried Potatoes VS Almonds

Weight per 300 calories

• Frozen Cross Cut French Fried Potatoes: 160g
• Almonds: 51.8g

Almonds have 3.1 times more energy per unit of mass than Frozen Cross Cut French Fried Potatoes, Unprepared, which is very high in comparison to other foods. Frozen Cross Cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 300 calories - Frozen Cross Cut French Fried Potatoes or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cross Cut French Fried Potatoes	6%	47%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Cross Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	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	NA	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	28.3% 37g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	9.7% 3.7g	17% 6.48g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Cross Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	10% 9.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Cross Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	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	17.4% 1.4mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	NA	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	14.6% 497mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	NA	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Cross Cut French Fried Potatoes vs Almonds:

• Frozen Cross Cut French Fried Potatoes, Unprepared have more Vitamin C than Almonds.

Comparing minerals per 300 calories for Frozen Cross Cut French Fried Potatoes vs Almonds:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 1.3 times more Potassium and 1216.8 times more Sodium than Almonds.
• While Almonds contain 6.7 times more Calcium and 1.4 times more Iron than Frozen Cross Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 2.1 times more Saturated Fat and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Fat, 2.9 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared and Almonds have similar amounts of Energy per 300 kcal.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.