Comparing Nutrients in 7 ounces Oven-heated Frozen French Fries VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven-heated Frozen French Fries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.5% 333kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	27% 35g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	% 0.22g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 8.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	55% 21g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	14% 55.6μg	13.4% 53.6μg	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% 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	1.46% 0.22mg	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	18.4% 1.47mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	27.5% 192mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen French Fries 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 Oven-heated Frozen French Fries vs Oil Roasted Almonds:

• 7 ounces of Oven-heated Frozen French Fries have 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 25.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 236.1 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Oil Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen French Fries vs Oil Roasted Almonds:

• 7 ounces of Oven-heated Frozen French Fries have 32 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 24.3 times more Calcium, 7.1 times more Copper, 5 times more Iron, 10.5 times more Magnesium, 11.7 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 8.1 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 ounces of Oven-heated Frozen French Fries have 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.6 times more Energy, 10.6 times more Fat, 4.1 times more Saturated Fat, 48.5 times more Omega 6, 16.3 times more Sugars, 4 times more Fiber and 8 times more Protein than Oven-heated Frozen French Fried Potatoes.
• 7 ounces of Oven-heated Frozen French Fries provide inadequate amounts of Omega 6
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.