Comparing Nutrients in 300 calories Frozen Extruded Par Fried PotatoesVS Blanched Almonds

Weight per 300 calories

Frozen Extruded Par Fried Potatoes

115g

Blanched Almonds

50.8g

Blanched Almonds have 2.3 times more energy per unit of mass than Frozen Extruded Par Fried French Fried Potatoes, which is very high in comparison to other foods. Frozen Extruded Par Fried Potatoes having high energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Extruded Par Fried Potatoes

50%

46%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Frozen Extruded Par Fried Potatoesvs Blanched 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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17.8%17.3g

Fat

27.5%26.7g

17.3 gvs26.7 g

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

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16.4%5.24g

Saturated Fat

6.3%2g

5.24 gvs2 g

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

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Omega 3

0.13%0.002g

NA gvs0.002 g

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

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7.28%1.24g

Omega 6

37%6.3g

1.24 gvs6.3 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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26.8%34.8g

Carbohydrate

7.3%9.5g

34.8 gvs9.5 g

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

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Sugars

3.25%2.35g

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

NA gvs2.35 g

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

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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]

NA gvs0 g

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

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Glucose

%0.015g

NA gvs0.015 g

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

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Sucrose

%2.27g

NA gvs2.27 g

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

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8.8%3.35g

Fiber

13.2%5.03g

3.35 gvs5.03 g

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

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5.83%3.27g

Protein

19.4%11g

3.27 gvs11 g

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

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Vitamins

Frozen Extruded Par Fried Potatoesvs Blanched Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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7.1%0.085mg

Vitamin B1

8.1%0.097mg

Thiamine

0.085 mgvs0.097 mg

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

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2.75%0.036mg

Vitamin B2

28%0.36mg

Riboflavin

0.036 mgvs0.36 mg

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

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16%2.6mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs1.78 mg

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

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12.5%0.62mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.62 mgvs0.16 mg

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

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16%0.21mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.21 mgvs0.058 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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6.35%25.4μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

25.4 μgvs25 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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8.08%7.27mg

Vitamin C

0%0mg

Ascorbic acid

7.27 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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Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Frozen Extruded Par Fried Potatoesvs Blanched Almonds

1.04%10.4mg

Calcium

12%120mg

10.4 mgvs120 mg

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

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4.1%0.037mg

Copper

58%0.52mg

0.037 mgvs0.52 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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19%1.52mg

Iron

21%1.67mg

1.52 mgvs1.67 mg

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

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4.95%20.8mg

Magnesium

32.4%136mg

20.8 mgvs136 mg

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

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11.4%0.26mg

Manganese

40.6%0.93mg

0.26 mgvs0.93 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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12.7%89mg

Phosphorus

35%245mg

89 mgvs245 mg

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

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14.6%496mg

Potassium

9.86%335mg

496 mgvs335 mg

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

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1.05%0.58μg

Selenium

2.96%1.63μg

0.58 μgvs1.63 μg

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

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37.7%565mg

Sodium

0.64%9.66mg

565 mgvs9.66 mg

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

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3.46%0.38mg

Zinc

13.7%1.5mg

0.38 mgvs1.5 mg

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

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1.56%57.6g

Water

0.062%2.3g

57.6 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 Frozen Extruded Par Fried Potatoes vs Blanched Almonds:

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

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

Frozen Extruded Par Fried French Fried Potatoes have 1.5 times more Potassium and 58.5 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 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.
Both Frozen Extruded Par Fried French Fried Potatoes and Blanched Almonds have similar amounts of Iron per 300 kcal.
Both Frozen Extruded Par Fried French Fried Potatoes as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Frozen Extruded Par Fried PotatoesVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenBlanched AlmondsVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Extruded Par Fried PotatoesVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Frozen Extruded Par Fried PotatoesVS Blanched Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: