Comparing Nutrients in 300 calories Frozen French Fried Sweet Potatoes with Salt VS Oil Roasted Almonds

Weight per 300 calories

• Frozen French Fried Sweet Potatoes with Salt: 165g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 3.3 times more energy per unit of mass than Frozen French Fried Sweet Potatoes with Salt, which is very high in comparison to other foods. Frozen French Fried Sweet Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.3% 0.94g	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	% 1.34g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 2.16g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	6.36% 3.56g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	79.5% 715μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.2% 2.46μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.7μg	3.34% 13.3μg	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	13.7% 12.4mg	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	16.4% 2.46mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	52.4% 0.47mg	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% 1.27mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	53% 1.2mg	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	14% 97mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	0.037% 1.4g	3700g per day for Men 19-50 years

Frozen French Fried Sweet Potatoes With Salt VS Oil Roasted Almonds Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Frozen French Fried Sweet Potatoes with Salt vs Oil Roasted Almonds:

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 3.3 times more Vitamin B1, 6.7 times more Vitamin B5, 5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 5.2 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen French Fried Sweet Potatoes with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen French Fried Sweet Potatoes with Salt vs Oil Roasted Almonds:

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have 2 times more Potassium and 486.9 times more Sodium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.7 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus and 2.4 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 300 calories of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Zinc
• Both Frozen French Fried Sweet Potatoes with Salt as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have more Omega 3, 6.7 times more Carbohydrate, 9.5 times more Sugars and 1.8 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.9 times more Fat, 1.6 times more Omega 6 and 2.9 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3