Comparing Nutrients in 100 calories Oven-heated Frozen French Fries VS Almond paste

Weight per 100 calories

• Oven-heated Frozen French Fries: 59.5g
• Almond paste: 22g

Almond paste has 2.7 times more energy per unit of mass than Oven-heated Frozen French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen French Fries having above average energy density.

Discover which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.78% 0.013g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	11% 7.9g	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	% 0.065g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.07% 1.55g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.5% 1.97g	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	6.35% 0.076mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.42% 0.11mg	0.6% 0.008mg	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	4.17% 16.7μg	4% 16μg	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	8.8% 7.9mg	0.024% 0.022mg	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	0.44% 0.065mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	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	0.71% 7.14mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	8.93% 0.08mg	11% 0.099mg	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	5.5% 0.44mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	8.13% 0.19mg	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	8.25% 57.7mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	0.22% 0.12μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	0.083% 3.07g	3700g per day for Men 19-50 years

Oven-heated Frozen French Fries VS Almond Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Almond paste?

Lets compare vitamin content per 100 calories of Oven-heated Frozen French Fries vs Almond paste:

• 100 calories of Oven-heated Frozen French Fries have 4.3 times more Vitamin B1, 4.3 times more Vitamin B3, 12.6 times more Vitamin B5, 13.9 times more Vitamin B6 and 362.6 times more Vitamin C than Almond paste.
• While 100 kcal of Almond paste contain 4.9 times more Vitamin B2 and 45.2 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Almond paste provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Oven-heated Frozen French Fries have insufficient amounts of Vitamin B2 and Vitamin E
• 100 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Oven-heated Frozen French Fried Potatoes as well as Almond paste have insufficient amounts of Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oven-heated Frozen French Fries vs Almond paste:

• 100 calories of Oven-heated Frozen French Fries have 1.3 times more Iron and 3.9 times more Potassium than Almond paste.
• While 100 kcal of Almond paste contain 5.3 times more Calcium, 1.8 times more Magnesium, 1.5 times more Manganese and 1.4 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Almond paste contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Oven-heated Frozen French Fried Potatoes as well as Almond paste lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oven-heated Frozen French Fries have 1.6 times more Carbohydrate and 1.5 times more Fiber than Almond paste.
• While 100 kcal of Almond paste contain 1.9 times more Fat, 3.5 times more Omega 3, 7.3 times more Omega 6 and 47.5 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Almond paste offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3 and Omega 6