Comparing Nutrients in 500 calories Avocados VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Avocados: 313g
• Frozen Roasted Potatoes with Salt: 394g

Avocados have 1.3 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Avocados or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Avocados	Frozen Roasted 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	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	2.84% 2.06g	3.75% 2.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	55% 21g	27% 10.2g	38g per day for Men 19-50 years
Protein	11% 6.25g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Avocados	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	NA	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	NA	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	34.7% 31.3mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.7% 65.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	NA	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	6.2% 229g	7.24% 268g	3700g per day for Men 19-50 years

Avocados VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Avocados or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Avocados vs Frozen Roasted Potatoes with Salt:

• 500 calories of Avocados have 4.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Avocados vs Frozen Roasted Potatoes with Salt:

• 500 kcal of Frozen Roasted Potatoes with Salt contain 53.6 times more Sodium than Raw Avocados.
• Both Avocados and Frozen Roasted Potatoes with Salt contain similar levels of Iron and Potassium per 500 calories.
• Both Raw Avocados as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Avocados have 6.4 times more Fat, 10.1 times more Saturated Fat and 2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 3.9 times more Carbohydrate and 1.4 times more Protein than Raw Avocados.
• Both Avocados and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.