Comparing Nutrients in 5 ounces California Avocados VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	California Avocados	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	8.16% 237kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.42% 12.2g	30% 39g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.57% 0.41g	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	0.16% 0.11g	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	% 0.11g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.085g	% 0.24g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	18.8% 0.24mg	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	31.5% 126μg	7.8% 31μg	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	14% 12.5mg	18.6% 16.7mg	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	18.6% 2.8mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	23% 0.21mg	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	11% 0.86mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	13.5% 0.31mg	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	11% 76.5mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.77% 103g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of California Avocados versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Avocados vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of California Avocados have 4.6 times more Vitamin B2, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9, 19.7 times more Vitamin E and 9.1 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin C than Raw California Avocados.
• Both California Avocados and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Raw California Avocados as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Avocados vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of California Avocados have 1.7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Manganese, 1.8 times more Phosphorus and 48.9 times more Sodium than Raw California Avocados.
• Both California Avocados and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Iron, Magnesium and Potassium per five ounces.
• Both Raw California Avocados as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Avocados have 3 times more Fat, 2 times more Saturated Fat, 6.9 times more Omega 3, 5.9 times more Omega 6 and 3 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Carbohydrate and 1.3 times more Protein than Raw California Avocados.
• Both California Avocados and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6