Comparing Nutrients in 14 ounces Avocados VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Avocados	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22% 635kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	60% 58g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	84% 109g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	1.6% 1.15g	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	0.66% 0.48g	0% 0g	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	% 1.47g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.67g	g per day for Men 19-50 years
Fiber	70% 26.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	14% 7.94g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Avocados	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	52.5% 0.68mg	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	80.4% 321μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	52% 47mg	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	54.8% 8.2mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.5% 83.3μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	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	27.3% 2.2mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	37.8% 0.87mg	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	29.5% 206mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	56.6% 1925mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.86% 291g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Avocados versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Avocados vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Avocados have 4.2 times more Vitamin B2, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9, 20.7 times more Vitamin E and 9.1 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B1 than Raw Avocados.
• Both Avocados and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin C per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Avocados as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Avocados vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Avocados have 1.3 times more Copper and 1.6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Iron, 1.5 times more Manganese, 1.9 times more Phosphorus and 55.9 times more Sodium than Raw Avocados.
• Both Avocados and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Potassium per 14 ounces.
• Both Raw Avocados as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Avocados have 2.9 times more Fat, 2 times more Saturated Fat, 6.9 times more Omega 3, 5.9 times more Omega 6 and 2.9 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Carbohydrate and 1.3 times more Protein than Raw Avocados.
• Both Avocados and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6