Comparing Nutrients in 500 calories Roasted Almonds VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

• Roasted Almonds: 83.6g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g

Roasted Almonds have 2.7 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has very high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	60% 78g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	0.012% 0.008g	NA	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	43% 0.56mg	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	11.5% 46μg	9.75% 39μg	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	0% 0mg	24.2% 21.8mg	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	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	22.4% 224mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.47% 58.7μg	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	39% 3.1mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	30.3% 0.7mg	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	56.3% 394mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.28% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Dry Roasted Almonds have 14.1 times more Vitamin B2 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Dry Roasted Almonds have 9.8 times more Calcium, 2 times more Copper, 4.6 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus and 2.9 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Potassium and 41.1 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Iron per 500 kcal.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 2.3 times more Fat, 7.7 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.6 times more Saturated Fat and 4.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.