Comparing Nutrients in 100 grams Oil Roasted Almonds VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Oil Roasted Almonds	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	21% 607kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	0.41% 0.3g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	38% 21.2g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	27% 0.35mg	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	6.75% 27μg	NA	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	12.4% 11mg	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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	29% 291mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	NA	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	46% 3.68mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	NA	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	66.6% 466mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	1.85% 68.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Frozen Potato Wedges per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Frozen Potato Wedges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Frozen Potato Wedges:

• 100 grams of Oil Roasted Almonds have 19.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Frozen Potato Wedges.
• While 100 g of Frozen Potato Wedges contain 3 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Potato Wedges provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Frozen Potato Wedges:

• 100 grams of Oil Roasted Almonds have 19.4 times more Calcium, 5.3 times more Iron, 14.4 times more Magnesium, 5.4 times more Phosphorus, 1.8 times more Potassium and 8.3 times more Zinc than Frozen Potato Wedges.
• While 100 g of Frozen Potato Wedges contain 49 times more Sodium than Oil Roasted Almonds.
• 100 grams of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 4.7 times more Energy, 25.1 times more Fat, 7.7 times more Saturated Fat, 132.5 times more Omega 6, 15.2 times more Sugars, 5.3 times more Fiber and 7.9 times more Protein than Frozen Potato Wedges.
• While 100 g of Frozen Potato Wedges contain 1.4 times more Carbohydrate than Oil Roasted Almonds.
• 100 grams of Frozen Potato Wedges provide inadequate amounts of Omega 6