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Comparing Nutrients in 300 calories AlmondsVS Oven-heated Frozen French Fries

Weight per 300 calories

Almonds
51.8g
Oven-heated Frozen French Fries
179g

Almonds have 3.4 times more energy per 100g than Oven-heated Frozen French Fries. It has very high energy density when compared to other foods. Oven-heated Frozen French Fried Potatoes having above average energy density.

Which food has more nutrients per 300 calories - Almonds or Oven-heated Frozen French Fries?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Oven-heated Frozen French Fries
6%
27%
67%
300 kcal ▼

Macro Nutrients

Almondsvs Oven-heated Frozen French Fries
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g
Fat
9.6%9.32g
26 gvs9.32 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
5.74%1.84g
1.97 gvs1.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
2.34%0.038g
0.002 gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
2.93%0.5g
6.4 gvs0.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g
Carbohydrate
39.4%51.3g
11 gvs51.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.25g
Sugars
0.69%0.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs0.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
0%0g
≤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]
0.057 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g
Glucose
%0.2g
0.088 gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g
Sucrose
%0.32g
2.05 gvs0.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g
Fiber
12.2%4.64g
6.48 gvs4.64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.6%11g
Protein
8.5%4.75g
11 gvs4.75 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Oven-heated Frozen French Fries
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg
Vitamin B1
19%0.23mg
Thiamine
0.11 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
4.26%0.055mg
Riboflavin
0.59 mgvs0.055 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
24.8%3.96mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs3.96 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.9%0.24mg
Vitamin B5
18.6%0.93mg
Pantothenic acid
0.24 mgvs0.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg
Vitamin B6
25.3%0.33mg
Pyridoxine
0.071 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg
Vitamin B7
NA
Biotin
29.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg
Vitamin B9
12.5%50μg
Folates and Folic Acid
22.8 μgvs50 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
26.4%23.8mg
Ascorbic acid
0 mgvs23.8 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg
Vitamin E
1.3%0.2mg
Tocopherols and Tocotrienols
13.3 mgvs0.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
3.72%4.46μg
Phytomenadione or phylloquinone
0 μgvs4.46 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Oven-heated Frozen French Fries
14%139mg
Calcium
2.14%21.4mg
139 mgvs21.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
26.8%0.24mg
0.53 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
24%1.92mg
Iron
16.5%1.32mg
1.92 mgvs1.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
11%46.4mg
140 mgvs46.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
16.3%0.38mg
1.13 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
23.5 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
35.6%249mg
Phosphorus
24.7%173mg
249 mgvs173 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
11%380mg
Potassium
23.7%805mg
380 mgvs805 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg
Selenium
0.65%0.36μg
2.12 μgvs0.36 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.035%0.52mg
Sodium
3.8%57mg
0.52 mgvs57 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg
Zinc
6.17%0.68mg
1.6 mgvs0.68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.062%2.3g
Water
2.97%110g
2.3 gvs110 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Oven-heated Frozen French Fries:
Comparing minerals per 300 calories for Almonds vs Oven-heated Frozen French Fries:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsOven-heated Frozen French FriesVS Blanched AlmondsAlmondsVS Frozen French Fried PotatoesOven-heated Frozen French FriesVS Frozen French Fried Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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