Comparing Nutrients in 500 calories Frozen Potato Wedges VS Blanched Almonds

Weight per 500 calories

• Frozen Potato Wedges: 388g
• Blanched Almonds: 84.7g

Blanched Almonds have 4.6 times more energy per unit of mass than Frozen Potato Wedges, which is very high in comparison to other foods. Frozen Potato Wedges having average energy density.

Which food has more nutrients per 500 calories - Frozen Potato Wedges or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Potato Wedges	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	NA	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	12% 16g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	5.4% 3.92g	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% 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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	20.4% 7.75g	22% 8.4g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	7.5% 0.097mg	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	NA	10.4% 41.5μg	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	48.2% 43.4mg	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	NA	134% 20mg	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 Potato Wedges	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	NA	97% 0.87mg	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	34% 2.7mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	48% 337mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	45% 1527mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	7.15% 265g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Potato Wedges vs Blanched Almonds:

• Frozen Potato Wedges have 2.4 times more Vitamin B1, 2 times more Vitamin B3, 13.9 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Vitamin B2 than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Potato Wedges vs Blanched Almonds:

• Frozen Potato Wedges have 2.7 times more Potassium, 11.8 times more Sodium and 69.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium, 3.1 times more Magnesium and 1.8 times more Zinc than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Blanched Almonds have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Potato Wedges have 6.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Fat, 1.6 times more Saturated Fat, 26.5 times more Omega 6, 3.4 times more Sugars and 1.7 times more Protein than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Frozen Potato Wedges as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.