Comparing Nutrients in 7 ounces Almond Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Almond Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	NA	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	NA	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.42g	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	93% 52g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	15.4% 61.5μg	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	NA	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	46% 460mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	17% 0.15mg	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	80% 6.4mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Almond Flour have 20.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.2 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Almond Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Almond Flour have 17.8 times more Calcium, 12.7 times more Copper, 5.2 times more Iron, 12 times more Magnesium, 11.5 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Potassium and 8.2 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 390.4 times more Sodium than Almond Flour.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Almond Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 10.1 times more Fat, 4.6 times more Fiber and 11.2 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Carbohydrate than Almond Flour.