Comparing Nutrients in 300 calories Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Roasted Almonds

Weight per 300 calories

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 155g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 3.1 times more energy per unit of mass than Oven-heated Frozen Shoestring French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Shoestring French Fried Potatoes with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.5g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.12% 1.96g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.15g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.4g	g per day for Men 19-50 years
Fiber	11.4% 4.33g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	8% 4.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.053mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.25% 0.068mg	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	12.8% 51μg	6.9% 27.6μg	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	24.4% 22mg	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	1.65% 0.25mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.48% 4.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.86% 18.6mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	61.3% 0.55mg	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	15.5% 1.24mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	48.7% 1.1mg	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	24.7% 173mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	41.2% 619mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	6.04% 0.66mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	0.033% 1.2g	3700g per day for Men 19-50 years

Oven-heated Frozen Shoestring French Fried Potatoes With Salt VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Shoestring French Fried Potatoes with Salt or Roasted Almonds?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Roasted Almonds:

• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 5.2 times more Vitamin B1, 1.9 times more Vitamin B3, 5.3 times more Vitamin B5, 4.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 11.4 times more Vitamin B2 and 48.5 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Roasted Almonds:

• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 2.2 times more Potassium and 411 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 7.2 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 3.9 times more Manganese, 1.4 times more Phosphorus and 2.5 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 4.6 times more Carbohydrate than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.5 times more Fat, 13 times more Omega 6, 1.3 times more Fiber and 2.3 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Roasted Almonds offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.