Comparing Nutrients in 7 ounces Oven-heated Frozen French Fries VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Oven-heated Frozen French Fries	Almond paste	Recommended Dietary Allowance
Energy	11.5% 333kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	73% 95g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	99% 72g	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	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	5.5% 0.071mg	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	14% 55.6μg	36.2% 145μg	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	29.3% 26.4mg	0.22% 0.2mg	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	1.46% 0.22mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Almond paste	Recommended Dietary Allowance
Calcium	2.4% 24mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	100% 0.9mg	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	18.4% 1.47mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	74% 1.7mg	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	27.5% 192mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen French Fries versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen French Fries vs Almond paste:

• 7 ounces of Oven-heated Frozen French Fries have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.6 times more Vitamin B5, 5.1 times more Vitamin B6, 133 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 13.4 times more Vitamin B2, 2.6 times more Vitamin B9 and 123.1 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• 7 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Almond paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen French Fries vs Almond paste:

• 7 ounces of Oven-heated Frozen French Fries have 1.4 times more Potassium and 3.6 times more Sodium than Almond paste.
• While 7 oz of Almond paste contain 14.3 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 21 times more Selenium and 3.9 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• 7 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 2.7 times more Energy, 5.3 times more Fat, 2.6 times more Saturated Fat, 9.5 times more Omega 3, 20 times more Omega 6, 1.7 times more Carbohydrate, 129.5 times more Sugars, 1.8 times more Fiber and 3.4 times more Protein than Oven-heated Frozen French Fried Potatoes.
• 7 ounces of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3 and Omega 6