Comparing Nutrients in 5 ounces Frozen French Fried Sweet Potatoes with Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Almond paste	Recommended Dietary Allowance
Energy	8.9% 258kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	52% 67.8g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	71% 51.4g	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	1.1% 0.81g	NA	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 7.67g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.47% 3.06g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.04% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	26% 103μg	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	12% 10.6mg	0.16% 0.14mg	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	14% 2.1mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.43% 6.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Almond paste	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	71.5% 0.64mg	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	13.6% 1.1mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	52.8% 1.2mg	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	12% 83.6mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	17% 580mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2% 73.7g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen French Fried Sweet Potatoes with Salt versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen French Fried Sweet Potatoes with Salt vs Almond paste:

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 4.1 times more Vitamin B5, 4.9 times more Vitamin B6, 75 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 4.5 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B9 and 9.1 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Almond paste provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen French Fried Sweet Potatoes with Salt as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen French Fried Sweet Potatoes with Salt vs Almond paste:

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.3 times more Potassium and 16.2 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 3.3 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 4.4 times more Phosphorus, 10.5 times more Selenium and 3.9 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 5 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.6 times more Omega 3 than Almond paste.
• While 5 oz of Almond paste contain 2.5 times more Energy, 3.1 times more Fat, 2.3 times more Saturated Fat, 2.2 times more Omega 6, 1.3 times more Carbohydrate, 2.8 times more Sugars and 4.2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Almond paste offer comparable quantities of Fiber per five ounces.