Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
California Avocados	4%	77%	19%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Energy	50.3% 1460kcal	57.6% 1670kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	66.5% 86.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	4.14% 3g	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% 0g	1.1% 0.8g	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	% 0.7g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.6g	g per day for Men 19-50 years
Fiber	52.6% 20g	179% 68g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	221% 2.87mg	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	77.5% 310μg	223% 890μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.6% 77mg	98% 88mg	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	6.67% 1mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Calcium	13% 130mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	77.5% 6.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	64.8% 1.5mg	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	116% 810mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	18% 671g	19.5% 723g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS California Avocados per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of California Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs California Avocados:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Vitamin B1 than California Avocados.
• While 1 kg of Raw California Avocados contains 3.9 times more Vitamin B2, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 19.7 times more Vitamin E and 10 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and California Avocados provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs California Avocados:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Phosphorus and 43.6 times more Sodium than California Avocados.
• While 1 kg of Raw California Avocados contains 2.2 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium and 2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and California Avocados contain similar levels of Iron and Manganese per one kilogram.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw California Avocados lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.8 times more Carbohydrate than California Avocados.
• While 1 kg of Raw California Avocados contains 3.1 times more Fat, 1.7 times more Saturated Fat, 7.8 times more Omega 3, 6.6 times more Omega 6 and 3.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and California Avocados offer comparable quantities of Energy and Protein per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6