Comparing Nutrients in 500 calories Avocados VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Avocados: 313g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 500 calories - Avocados or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Avocados	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	63% 82g	130g per day for Men 19-50 years
Sugars	2.84% 2.06g	0.99% 0.72g	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	0.52% 0.38g	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	% 1.16g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.48g	g per day for Men 19-50 years
Fiber	55% 21g	18% 6.85g	38g per day for Men 19-50 years
Protein	11% 6.25g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Avocados	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	51.6% 0.67mg	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	63.3% 253μg	26.5% 106μg	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	34.7% 31.3mg	29.3% 26.4mg	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	43% 6.47mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.7% 65.6μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	21.5% 1.7mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	23.4% 0.54mg	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	23.2% 163mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	6.2% 229g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Avocados vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Avocados have 3.2 times more Vitamin B2, 2.8 times more Vitamin B5, 2.4 times more Vitamin B9, 18.9 times more Vitamin E and 9.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Avocados.
• Both Raw Avocados and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Avocados as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Avocados vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Avocados have 2.3 times more Copper, 1.3 times more Magnesium and 1.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Phosphorus and 54.6 times more Sodium than Raw Avocados.
• Both Raw Avocados and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Manganese, Potassium and Water per 500 kcal.
• Both Raw Avocados as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Avocados have 2.7 times more Fat, 1.6 times more Saturated Fat, 7.1 times more Omega 3, 6 times more Omega 6 and 3.1 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Carbohydrate and 1.3 times more Protein than Raw Avocados.
• Both Raw Avocados and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Avocados as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.