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Comparing Nutrients in 300 calories Oven Heated Frozen French Fries with SaltVS Almonds

Weight per 300 calories

Oven Heated Frozen French Fries with Salt
190g
Almonds
51.8g

Almonds have 3.7 times more energy per unit of mass than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven Heated Frozen French Fries with Salt having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Oven Heated Frozen French Fries with Salt
7%
30%
63%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

Oven Heated Frozen French Fries with Saltvs Almonds
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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10.7%10.4g
Fat
26.7%26g
10.4 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.03%1.6g
Saturated Fat
6.16%1.97g
1.6 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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28%0.45g
Omega 3
0.097%0.002g
0.45 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.4g
Omega 6
37.6%6.4g
2.4 gvs6.4 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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37.3%48.5g
Carbohydrate
8.6%11g
48.5 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.97%0.7g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.7 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.079%0.057g
≤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 gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.34g
Glucose
%0.088g
0.34 gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.34g
Sucrose
%2.05g
0.34 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10%3.8g
Fiber
17%6.48g
3.8 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.32%5.22g
Protein
19.6%11g
5.22 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Oven Heated Frozen French Fries with Saltvs Almonds
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.6%0.25mg
Vitamin B1
8.85%0.11mg
Thiamine
0.25 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.67%0.061mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.061 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.6%3.94mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
3.94 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.6%0.88mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.88 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38%0.5mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.5 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%43.7μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
43.7 μgvs22.8 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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18%16.3mg
Vitamin C
0%0mg
Ascorbic acid
16.3 mgvs0 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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4.94%0.74mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
0.74 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.7%14μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
14 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oven Heated Frozen French Fries with Saltvs Almonds
2.28%22.8mg
Calcium
14%139mg
22.8 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg
Copper
59.4%0.53mg
0.2 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.2%48.6μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
48.6 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.5%1.1mg
Iron
24%1.92mg
1.1 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.6mg
Magnesium
33.3%140mg
45.6 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.7%0.29mg
Manganese
49%1.13mg
0.29 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23.6%165mg
Phosphorus
35.6%249mg
165 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.7%908mg
Potassium
11%380mg
908 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.4%0.76μg
Selenium
3.86%2.12μg
0.76 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41%615mg
Sodium
0.035%0.52mg
615 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.04%0.66mg
Zinc
14.7%1.6mg
0.66 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g
Water
0.062%2.3g
122 gvs2.3 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 Oven Heated Frozen French Fries with Salt vs Almonds:
Comparing minerals per 300 calories for Oven Heated Frozen French Fries with Salt vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Oven Heated Frozen French Fries with SaltVS Frozen Cottage-cut French Fried PotatoesAlmondsVS Frozen Cottage-cut French Fried PotatoesOven Heated Frozen French Fries with SaltVS Blanched AlmondsAlmondsVS Blanched Almonds
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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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