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

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• California Avocados: 299g

Raw California Avocados have 1.3 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is above average in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
California Avocados	4%	77%	19%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	47.6% 46g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	79% 103g	20% 26g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	27% 10.2g	53.6% 20.4g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Vitamin A	NA	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	7.44% 6.7mg	29.3% 26.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	California Avocados	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	NA	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	24.6% 1.97mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	NA	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	23% 162mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	NA	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	7.24% 268g	5.85% 217g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS California Avocados Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw California Avocados contain 3.9 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 Frozen Roasted Potatoes with Salt vs California Avocados:

• 500 calories of Frozen Roasted Potatoes with Salt have 49 times more Sodium than California Avocados.
• Both Frozen Roasted Potatoes with Salt and California Avocados contain similar levels of Iron and Potassium per 500 calories.
• Both Frozen Roasted Potatoes with Salt as well as Raw California Avocados lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 4 times more Carbohydrate and 1.5 times more Protein than California Avocados.
• While 500 kcal of Raw California Avocados contain 6.5 times more Fat, 9.7 times more Saturated Fat and 2 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and California Avocados offer comparable quantities of Energy per 500 calories.