Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS California Avocados

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• California Avocados: 299g

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

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or California Avocados?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
California Avocados	4%	77%	19%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	47.6% 46g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	20% 26g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	1.24% 0.9g	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	0.33% 0.24g	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	% 0.37g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 0.18g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	53.6% 20.4g	38g per day for Men 19-50 years
Protein	14% 7.8g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	66% 0.86mg	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	17% 68.3μg	66.6% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.7% 36.6mg	29.3% 26.3mg	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	2.07% 0.31mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	56.6% 0.51mg	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	29% 2.33mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	19.4% 0.45mg	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	43% 301mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	5.3% 196g	5.85% 217g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS California Avocados Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or California Avocados?

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

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1 and 1.4 times more Vitamin C than California Avocados.
• While 500 kcal of Raw California Avocados contain 4.4 times more Vitamin B2, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9, 19 times more Vitamin E and 8.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and California Avocados provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw California Avocados have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

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

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Iron, 1.5 times more Manganese, 1.9 times more Phosphorus and 50.7 times more Sodium than California Avocados.
• While 500 kcal of Raw California Avocados contain 1.6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and California Avocados contain similar levels of Copper, Magnesium and Potassium per 500 calories.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw California Avocados lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Carbohydrate and 1.3 times more Protein than California Avocados.
• While 500 kcal of Raw California Avocados contain 2.9 times more Fat, 1.9 times more Saturated Fat, 6.7 times more Omega 3, 5.7 times more Omega 6 and 2.9 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and California Avocados offer comparable quantities of Energy per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6