Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Oil Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 10.7g	g per day for Men 19-50 years
Fiber	55% 21g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	75.2% 42g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	16% 63.5μg	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	16.5% 15mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	39% 0.35mg	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	91% 7.3mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	41.5% 0.95mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Frozen French Fried Sweet Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Oil Roasted Almonds have 8.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 17.4 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 2 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 and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Oil Roasted Almonds have 5.6 times more Calcium, 5.4 times more Copper, 4.8 times more Iron, 10.5 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.7 times more Potassium, 10.3 times more Selenium and 8.1 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 146 times more Sodium than Oil Roasted Almonds.
• 7 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 3.3 times more Energy, 6.2 times more Fat, 3.6 times more Saturated Fat, 5.4 times more Omega 6, 1.8 times more Fiber and 9.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain more Omega 3, 2 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3