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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.87% 228kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	8.9% 6.45g	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	% 0.17g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 6.2g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	39% 15g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	13% 0.17mg	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	7.8% 31μg	9.57% 38.3μg	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	18.6% 16.7mg	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	0.94% 0.14mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	150% 1.35mg	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	13.3% 1.06mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	152% 3.5mg	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	19.6% 137mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 25.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 259.7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 391 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 22.4 times more Calcium, 6.6 times more Copper, 4.9 times more Iron, 9.8 times more Magnesium, 11.2 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 41 times more Selenium and 7.7 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.8 times more Energy, 10.8 times more Fat, 3.9 times more Saturated Fat, 47.8 times more Omega 6, 15.7 times more Sugars, 4.6 times more Fiber and 8.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.