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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12.5% 361kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 8.7g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	55% 21g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	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	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	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	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	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	41.5% 0.95mg	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	16.7% 117mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	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	2.8% 103g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Oil 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 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 Sweet Potatoes with Salt vs Oil Roasted Almonds:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 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.
• While 7 oz of Oil Roasted Almonds contain 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.
• Both Frozen French Fried Sweet Potatoes with Salt and Oil Roasted Almonds 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 Frozen French Fried Sweet Potatoes with Salt as well as Oil 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 Oil Roasted Almonds:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 146 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 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.
• 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 more Omega 3, 2 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 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.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3