Comparing Nutrients in 5 ounces Blanched Almonds VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Blanched Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	29% 836kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0.55% 0.4g	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	% 0.043g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.26g	g per day for Men 19-50 years
Fiber	37% 14g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20% 0.26mg	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	17.4% 69.5μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21% 19mg	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	224% 33.7mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	33.5% 335mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	21.3% 0.19mg	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	58% 4.65mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	13% 0.3mg	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	97% 682mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	19% 639mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Oven-heated Frozen French Fries per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Oven-heated Frozen French Fries:

• 5 ounces of Blanched Almonds have 1.5 times more Vitamin B1, 22.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 215.9 times more Vitamin E than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Oven-heated Frozen French Fries:

• 5 ounces of Blanched Almonds have 19.7 times more Calcium, 7.6 times more Copper, 4.4 times more Iron, 10.3 times more Magnesium, 8.7 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 16 times more Selenium and 7.8 times more Zinc than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.7 times more Sodium than Blanched Almonds.
• 5 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 3.5 times more Energy, 10.1 times more Fat, 3.8 times more Saturated Fat, 44.3 times more Omega 6, 16.5 times more Sugars, 3.8 times more Fiber and 8 times more Protein than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.5 times more Carbohydrate than Blanched Almonds.
• 5 ounces of Oven-heated Frozen French Fries provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 in five ounces.