Comparing Nutrients in 100 grams Oven-heated Frozen French Fries VS 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	5.8% 168kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.2g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	36.8% 48g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	50% 36.3g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	16% 9g	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	10.7% 0.13mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.77% 0.036mg	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	7% 28μg	18.3% 73μg	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	14.8% 13.3mg	0.11% 0.1mg	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	0.73% 0.11mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	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	1.2% 12mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	50.4% 0.45mg	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	9.25% 0.74mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	37.2% 0.86mg	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	14% 97mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Oven-heated Frozen French Fries versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oven-heated Frozen French Fries have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.6 times more Vitamin B5, 5.1 times more Vitamin B6, 133 times more Vitamin C and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 13.4 times more Vitamin B2, 2.6 times more Vitamin B9 and 123.1 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• 100 grams of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• 100 grams of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Almond paste have insufficient amounts of Vitamin D in 100 grams.

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

• 100 grams of Oven-heated Frozen French Fries have 1.4 times more Potassium and 3.6 times more Sodium than Almond paste.
• While 100 g of Almond paste contain 14.3 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 21 times more Selenium and 3.9 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• 100 grams of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 2.7 times more Energy, 5.3 times more Fat, 2.6 times more Saturated Fat, 9.5 times more Omega 3, 20 times more Omega 6, 1.7 times more Carbohydrate, 129.5 times more Sugars, 1.8 times more Fiber and 3.4 times more Protein than Oven-heated Frozen French Fried Potatoes.
• 100 grams of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3 and Omega 6