Comparing Nutrients in 500 calories Oven-heated Frozen French Fries VS Oil Roasted Almonds

Weight per 500 calories

• Oven-heated Frozen French Fries: 298g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 3.6 times more energy per unit of mass than Oven-heated Frozen French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen French Fries having above average energy density.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen French Fries or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven-heated Frozen French Fries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	9.57% 3.06g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	5.17% 3.75g	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% 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	% 0.33g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 3.6g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	14% 7.9g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	7.48% 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	21% 83.3μg	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.6mg	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	2.2% 0.33mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	87.4% 0.79mg	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	27.5% 2.2mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	88% 2.03mg	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	41.2% 289mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	4.95% 183g	0.062% 2.3g	3700g per day for Men 19-50 years

Oven-heated Frozen French Fries VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen French Fries or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Oven-heated Frozen French Fries vs Oil Roasted Almonds:

• 500 calories of Oven-heated Frozen French Fries have 5 times more Vitamin B1, 2.2 times more Vitamin B3, 8.2 times more Vitamin B5, 5.6 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 7 times more Vitamin B2 and 65.3 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• 500 calories of Oven-heated Frozen French Fries have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen French Fries vs Oil Roasted Almonds:

• 500 calories of Oven-heated Frozen French Fries have 2.3 times more Potassium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 6.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• 500 calories of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen French Fries have 5.9 times more Carbohydrate than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2.9 times more Fat, 13.4 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Oil Roasted Almonds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oven-heated Frozen French Fries provide inadequate amounts of Omega 6
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.