Comparing Nutrients in 500 calories Frozen Wedge Cut French Fried Potatoes VS Almonds

Weight per 500 calories

• Frozen Wedge Cut French Fried Potatoes: 309g
• Almonds: 86.4g

Almonds have 3.6 times more energy per unit of mass than Frozen Wedge Cut French Fried Potatoes, Unprepared, which is very high in comparison to other foods. Frozen Wedge Cut French Fried Potatoes having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Wedge Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.8% 23g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	17.8% 5.7g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52.8% 68.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	14% 7.9g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Wedge Cut 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	NA	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	9.5% 38μg	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	17.5% 15.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	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 Wedge Cut French Fried Potatoes	Almonds	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	NA	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	27.8% 2.22mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	NA	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	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	78% 1173mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	NA	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	5.5% 204g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Frozen Wedge Cut French Fried Potatoes, Unprepared have more Vitamin C than Almonds.

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

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 1.9 times more Potassium, 1358.1 times more Sodium and 53.5 times more Water than Almonds.
• While Almonds contain 5.4 times more Calcium and 1.4 times more Iron than Frozen Wedge Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 1.7 times more Saturated Fat and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Fat, 3.6 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Almonds have similar amounts of Energy per 500 kcal.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.