Comparing Nutrients in 300 calories Blanched AlmondsVS Frozen Extruded Par Fried Potatoes

Weight per 300 calories

Blanched Almonds

50.8g

Frozen Extruded Par Fried Potatoes

115g

Blanched Almonds have 2.3 times more energy per 100g than Frozen Extruded Par Fried Potatoes. It has very high energy density when compared to other foods. Frozen Extruded Par Fried French Fried Potatoes having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Frozen Extruded Par Fried Potatoes?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Frozen Extruded Par Fried Potatoes

50%

46%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Frozen Extruded Par Fried Potatoes

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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27.5%26.7g

Fat

17.8%17.3g

26.7 gvs17.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.3%2g

Saturated Fat

16.4%5.24g

2 gvs5.24 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.13%0.002g

Omega 3

0.002 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37%6.3g

Omega 6

7.28%1.24g

6.3 gvs1.24 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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7.3%9.5g

Carbohydrate

26.8%34.8g

9.5 gvs34.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.25%2.35g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.35 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.015g

Glucose

0.015 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.27g

Sucrose

2.27 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.2%5.03g

Fiber

8.8%3.35g

5.03 gvs3.35 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.4%11g

Protein

5.83%3.27g

11 gvs3.27 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Frozen Extruded Par Fried Potatoes

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.1%0.097mg

Vitamin B1

7.1%0.085mg

Thiamine

0.097 mgvs0.085 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B2

2.75%0.036mg

Riboflavin

0.36 mgvs0.036 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.78mg

Vitamin B3

16%2.6mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs2.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.2%0.16mg

Vitamin B5

12.5%0.62mg

Pantothenic acid

0.16 mgvs0.62 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.5%0.058mg

Vitamin B6

16%0.21mg

Pyridoxine

0.058 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.23%25μg

Vitamin B9

6.35%25.4μg

Folates and Folic Acid

25 μgvs25.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

8.08%7.27mg

Ascorbic acid

0 mgvs7.27 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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80.5%12mg

Vitamin E

Tocopherols and Tocotrienols

12 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Frozen Extruded Par Fried Potatoes

12%120mg

Calcium

1.04%10.4mg

120 mgvs10.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg

Copper

4.1%0.037mg

0.52 mgvs0.037 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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21%1.67mg

Iron

19%1.52mg

1.67 mgvs1.52 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.4%136mg

Magnesium

4.95%20.8mg

136 mgvs20.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.6%0.93mg

Manganese

11.4%0.26mg

0.93 mgvs0.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg

Phosphorus

12.7%89mg

245 mgvs89 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.86%335mg

Potassium

14.6%496mg

335 mgvs496 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.96%1.63μg

Selenium

1.05%0.58μg

1.63 μgvs0.58 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.64%9.66mg

Sodium

37.7%565mg

9.66 mgvs565 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.7%1.5mg

Zinc

3.46%0.38mg

1.5 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

1.56%57.6g

2.3 gvs57.6 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 Blanched Almonds vs Frozen Extruded Par Fried Potatoes:

Blanched Almonds have 10.1 times more Vitamin B2 than Frozen Extruded Par Fried French Fried Potatoes.
While Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Vitamin B3, 3.9 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Blanched Almonds as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Frozen Extruded Par Fried Potatoes:

Blanched Almonds have 11.6 times more Calcium, 14.1 times more Copper, 6.6 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus and 4 times more Zinc than Frozen Extruded Par Fried French Fried Potatoes.
While Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Potassium and 58.5 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Iron per 300 kcal.
Both Blanched Almonds as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 1.5 times more Fat, 5.1 times more Omega 6, 1.5 times more Fiber and 3.3 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
While Frozen Extruded Par Fried French Fried Potatoes contain 2.6 times more Saturated Fat and 3.7 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Energy per 300 kcal.
Both Blanched Almonds as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsFrozen Extruded Par Fried PotatoesVS Roasted AlmondsBlanched AlmondsVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Extruded Par Fried PotatoesVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Frozen Extruded Par Fried Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Frozen Extruded Par Fried Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: