Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	42% 54.6g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	0.79% 0.58g	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	% 0.079g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0.34g	g per day for Men 19-50 years
Fiber	55% 21g	12% 4.56g	38g per day for Men 19-50 years
Protein	75.2% 42g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	26.3% 0.34mg	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	13.4% 53.6μg	11% 43.7μg	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	26% 23.4mg	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	344% 51.5mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	32% 0.29mg	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	91% 7.3mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	19% 0.43mg	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	132% 925mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oil Roasted Almonds have 25.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B9 and 259.7 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 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil 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 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oil Roasted Almonds have 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.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 391 times more Sodium and 22.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 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.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil 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 7 oz.