Comparing Nutrients in 500 calories Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Blanched Almonds

Weight per 500 calories

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 258g
• Blanched Almonds: 84.7g

Blanched Almonds have 3 times more energy per unit of mass than Oven-heated Frozen Shoestring French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Shoestring French Fried Potatoes with Salt or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	3.87% 0.062g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	62.8% 81.6g	12% 16g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	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	% 0.26g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 3.78g	g per day for Men 19-50 years
Fiber	19% 7.2g	22% 8.4g	38g per day for Men 19-50 years
Protein	13.3% 7.47g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	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	27.7% 0.33mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.74% 0.088mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.88mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	21.3% 85μg	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	40.7% 36.6mg	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	2.75% 0.41mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	25.8% 2.06mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	41.2% 289mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.55μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	68.7% 1031mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Blanched Almonds:

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 2.1 times more Vitamin B1, 2 times more Vitamin B3, 5.4 times more Vitamin B5, 5.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.9 times more Vitamin B2 and 48.8 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt 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 Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Blanched Almonds:

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 2.3 times more Potassium and 64 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.5 times more Calcium, 3 times more Copper, 1.3 times more Iron, 3.5 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 5.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Fat, 12.6 times more Omega 6, 4.9 times more Sugars and 2.4 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Blanched Almonds have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.