Comparing Nutrients in 5 ounces Roasted Almonds VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Roasted Almonds	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	29.2% 848kcal	7.97% 231kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.4% 0.41g	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	28% 36.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.39% 0.28g	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	% 0.099g	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	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Shoestring 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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	18.5% 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	12.8% 51μg	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	0% 0mg	19.4% 17.4mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	17.3% 0.16mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	9.55% 0.22mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Frozen Shoestring French Fried Potatoes with Salt:

• Dry Roasted Almonds have 35.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 199.2 times more Vitamin E than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.6 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Dry Roasted Almonds as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Frozen Shoestring French Fried Potatoes with Salt:

• Dry Roasted Almonds have 24.4 times more Calcium, 10 times more Copper, 5.2 times more Iron, 13.3 times more Magnesium, 14.4 times more Manganese, 5.2 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 9.2 times more Zinc than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 107.7 times more Sodium and 26.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 3.7 times more Energy, 8.4 times more Fat, 3 times more Saturated Fat, 45.3 times more Omega 6, 24.3 times more Sugars, 4.7 times more Fiber and 9.7 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 2 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Almonds as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.