Comparing Nutrients in 500 calories Frozen French Fried Potatoes VS Almonds

Weight per 500 calories

• Frozen French Fried Potatoes: 340g
• Almonds: 86.4g

Almonds have 3.9 times more energy per unit of mass than Unprepared Frozen French Fried Potatoes, which is very high in comparison to other foods. Frozen French Fried Potatoes having average energy density.

Which food has more nutrients per 500 calories - Frozen French Fried Potatoes or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen French Fried Potatoes	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.83% 0.061g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.34g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 3.4g	g per day for Men 19-50 years
Fiber	17% 6.46g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen 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	27.8% 0.33mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	9.5% 38μg	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	65.4% 59mg	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	2.27% 0.34mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.24% 7.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Almonds	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	99% 0.89mg	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	26.4% 2.1mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.3% 282mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.2mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	6.12% 227g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen French Fried Potatoes vs Almonds:

• Unprepared Frozen French Fried Potatoes have 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 4 times more Vitamin B5, 5.1 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B2 and 65.1 times more Vitamin E than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen French Fried Potatoes vs Almonds:

• Unprepared Frozen French Fried Potatoes have 2.2 times more Potassium, 90.6 times more Sodium and 59.5 times more Water than Almonds.
• While Almonds contain 7.6 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Zinc than Unprepared Frozen French Fried Potatoes.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen French Fried Potatoes have 4.5 times more Carbohydrate than Almonds.
• While Almonds contain 2.7 times more Fat, 12.7 times more Omega 6, 5.5 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.