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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes with Salt	6%	28%	66%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10% 292kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.25g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	6.23% 2g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	27% 35g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	12.5% 9.03g	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	% 0.2g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 8.7g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	55% 21g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen 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	16.2% 0.19mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	18% 0.23mg	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	17.4% 69.5μg	13.4% 53.6μg	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	38% 34.3mg	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	1.32% 0.2mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	211% 1.9mg	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	15.4% 1.23mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	212% 4.9mg	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	23.5% 165mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.15% 5.56g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen French Fried Potatoes with Salt have 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 16.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 259.7 times more Vitamin E than Unprepared Frozen French Fried Potatoes with Salt.
• Both Frozen French Fried Potatoes with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Frozen French Fried Potatoes with Salt have 332 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 32.3 times more Calcium, 10.3 times more Copper, 5.9 times more Iron, 13 times more Magnesium, 15.6 times more Manganese, 5.6 times more Phosphorus, 1.7 times more Potassium and 8.8 times more Zinc than Unprepared Frozen French Fried Potatoes with Salt.
• 7 ounces of Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen French Fried Potatoes with Salt have 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.1 times more Energy, 11.8 times more Fat, 4.2 times more Saturated Fat, 51.2 times more Omega 6, 22.8 times more Sugars, 5.5 times more Fiber and 9.5 times more Protein than Unprepared Frozen French Fried Potatoes with Salt.
• 7 ounces of Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.