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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	12.5% 361kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	32% 41.7g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	13.3% 9.64g	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	1.56% 1.13g	0.027% 0.02g	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	% 1.6g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 9.43g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	57% 21.6g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	96% 861μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	27.3% 109μg	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	16.5% 15mg	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	19.7% 2.96mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	242% 2.2mg	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	19% 1.53mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	193% 4.43mg	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	16.7% 117mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.13% 4.8g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 13 times more Vitamin B2, 5.2 times more Vitamin B3, 1.7 times more Vitamin B9 and 16 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 48.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.2 times more Calcium, 6.2 times more Copper, 4.8 times more Iron, 10.7 times more Magnesium, 4.6 times more Manganese, 8 times more Phosphorus, 1.7 times more Potassium, 5 times more Selenium and 8.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 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 Frozen French Fried Sweet Potatoes with Salt have 32.5 times more Omega 3, 1.7 times more Carbohydrate and 2.7 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.3 times more Energy, 5.9 times more Fat, 3.5 times more Saturated Fat, 5.1 times more Omega 6, 1.9 times more Fiber and 9.7 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3