Comparing Nutrients in 100 calories Blanched Almonds VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Weight per 100 calories

• Blanched Almonds: 17g
• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 51.5g

Blanched Almonds have 3 times more energy per 100g than Oven-heated Frozen Shoestring French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Blanched Almonds	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.77% 0.012g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.22% 0.16g	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	% 0.005g	% 0.052g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.11g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	5.54% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	1.35% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	7.6% 0.099mg	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	2.08% 8.3μg	4.25% 17μg	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	0% 0mg	8.13% 7.3mg	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	27% 4.03mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	6.53% 0.059mg	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	6.95% 0.56mg	5.15% 0.41mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	3.07% 13mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	4.2% 0.096mg	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	11.6% 81.5mg	8.25% 57.7mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Blanched Almonds have 6.9 times more Vitamin B2 and 48.8 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.1 times more Vitamin B1, 2 times more Vitamin B3, 5.4 times more Vitamin B5, 5.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Blanched Almonds have 6.5 times more Calcium, 3 times more Copper, 1.3 times more Iron, 3.5 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.3 times more Potassium and 64 times more Sodium than Blanched Almonds.
• Both Blanched Almonds as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 2.6 times more Fat, 12.6 times more Omega 6, 4.9 times more Sugars and 2.4 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 5.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Energy, Saturated Fat and Fiber per 100 kcal.
• Both Blanched Almonds as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.