Comparing Nutrients in 5 ounces Roasted Almonds VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Roasted Almonds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	29.2% 848kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	30% 39g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.57% 0.41g	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	0.02% 0.014g	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	% 0.014g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.24g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	53% 29.7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	18.8% 0.24mg	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	19.5% 78μg	7.8% 31μg	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	18.6% 16.7mg	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	226% 34mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	23% 0.21mg	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	66% 5.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	13.5% 0.31mg	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	95% 668mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Roasted Almonds have 38.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B9 and 239 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Roasted Almonds have 20.6 times more Calcium, 7.6 times more Copper, 5 times more Iron, 10 times more Magnesium, 10.2 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 20 times more Selenium and 8.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 130.3 times more Sodium and 26.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 3.7 times more Energy, 10.2 times more Fat, 3.8 times more Saturated Fat, 45.7 times more Omega 6, 16.8 times more Sugars, 4.7 times more Fiber and 8.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Omega 3 and 1.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.